(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Minute Pole Squat
2 Minute Bow and Arrow Stretch

Warm-up:
90 Sec. Jump Rope
PVC Warm-up
90 Sec. Jump Rope

Skill: 10 Min
Sumo Deadlift High Pull

Workout: 30 Min
"The Air Force"
20 Thrusters (95/65),
20 Sumo Deadlift High Pull (95/65),
20 Push Jerk (95/65),
20 Overhead Squat (95/65),
20 Front Squat (95/65).
4 Burpees EMOTM

20 min cap.

Scaling:
Go light, Overhead Lunges KB SDLHP, Less Burpees