(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min Calf Smash
2 Min Bow and Arrow
2 Min PVC Front Rack Stretch

Warm-up:
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Skill:
Double Under Progression

Workout:
6 Min EMOTM
20 Double Unders
10 Power Snatch (95/65)

2 Min Rest

6 Min AMRAP
10 Front Squat (95/65)
10 Burpee Over Bar

2 Min Rest

For Tim 6 Min Cap
30 Cals
20 Box Jumps (24/20)
10 Push Press (95/65)

Scaling: 2X Singlr Unders, Lighter Weight, Low Box,