(Mobility/Other Skill/Medium Metcon) - No Bars or Bikes or Ski Ergs or Boxes or 32 KBs

Movement Prep:
2 Rounds...
10 Contralateral Dead Bugs
10 Hanging Shrugs
10 Ipsilateral Dead Bugs
10 Alternating Plank Reaches

Warm-up:
3 Rounds of Tabata
Russian KB Swings
Sit-ups
Overhead Squats
Good Mornings
Burpees

Stamina: (15 Min)
1 Min Max Rep Ring Muscle-up
or...
1 Min Max Rep Pull-up
and...
500m Row Time Trial

Strength:
"The Furnace"
For Quality:
10 Punch-and-crunch each side
1 Minute Russian KB Swings
10 Half-ups (kneeling with hand still on ground) each side
1 Minute Russian KB Swings
10 Full Get-ups on each side
1 Minute Russian KB Swings

Scaling:
Stay Light