(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Shoulder Series

Warm-up
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s

Skill:
Rowing Pick Drill
Note: https://youtu.be/Unw84TWwySI

Conditioning:
18 Min AMRAP
9 Cal Any Erg
9 DB Snatches (50/35) each side
9 Handstand Push-ups
9 Chest-to-Bar Pull-ups

Scaling:
Light Snatches, Jumping C2B, Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown.