(Mobility/Other Skill/Medium Metcon)

Movement Prep:
3 Rounds Tabata
Glute Med Blaster

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Skill:
5 Rounds E1.5MOTM
Kipping Pull-ups
Beginners: 10 Kip Swings
Intermediate: 3 x 3 KS 1 PU 3 KS
Advanced: 3 Slow Kipping Pull-up

Workout:
4 Min AMRAP
200m Run
10 Push-ups
2 Min Rest
4 Min AMRAP
50 Double Unders
10 Pull-ups
2 Min Rest
4 Min AMRAP
250m Row
10 Toes-to-bar

Scaling:
2X Singles, Ring Rows, Horizontal Toes-to-Bar