(Mobility/Other Skill/Medium Metcon)

Movement Prep:
3 Rounds Tabata
Russian Swings
Hanging Shrug
Good Mornings
Kip Swing

Warm-up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Skill:
Sumo Deadlift High Pull

Workout:
12 Min AMRAP
400m Run
10 Knees-to-Elbows
15 Sumo Deadlift High Pull (95/65)

Scaling:
Hanging Knee Raises, KB SDLHP