(Mobility/Other Skill/Medium Metcon)

Movement Prep:
3 Rounds Tabata
KB Windmill (L)
KB Teapot (L)
KB Windmill (R)
KB Teapots (R)

Warm-up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Skill:
10 Min Running clock
Ab Mat Get-ups

Conditioning:
"The Furnace"
10 Punch-and-crunch each side
1 Min Russian KB Swings
10 Half up (kneeling with hand still on ground) each side
1 Min Russian KB Swings
10 Full Get ups on each side
1 Min Russian KB Swings

Start light and work to AHAP with each section

Scaling: Start w/light dumbbell