(Mobility/Other Skill/Medium Metcon)

Movement Prep:
6 minute Tabata
Captain Morgans L
Captain Morgans R
Alternating plank reaches
Hollow Rocks

Warm-up:
2X 10 each
Jumping Jacks
High Knees
High Heels
Squats
Lunges
Mountain Climbers
Push-ups
Sit-ups
Dancing Crab

Skill:
Double Under Progression

Workout:
3 Min AMRAP
200m Run
10 Push-ups
Max Burpees

2 Min Rest

3 Min AMRAP
50 Double Unders
10 Pull-ups
Max Ring Rows

2 Min Rest

3 min AMRAP
200m Row
10 Toes-to-bar
Max Sit-ups

Score max Reps after each round.

Scaling: Box/Bar Push-ups, 2X Single unders, Ring Rows, Horizontal T-2-B