(Mobility/Other Skill/Medium Metcon)

Movement Prep:
3 Rounds Tabata
Contra Lateral Dead Bugs
Scap Push-ups
Ipsilateral Dead Bugs
Hanging Shrugs

Warm-up:
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Skill:
6 Min E1.5MOTM
Strong Turnover Drill
3-3-3-3

Workout:
10 Front Rack Lunge (75/55)
20 Push-Press (75/55)
30 Hang Squat Cleans (75/55)
40 Sit-ups
50/35 Calorie Row/Ski/Bike
40 Sit-ups
30 Hang Squat Cleans (75/55)
20 Push-Press (75/55)
10 Front Rack Lunge (75/55)

Scaling:
Light, Med-Ball Squat Cleans