(Mobility/Short Strength/Medium Metcon)

Mobility:
Wrist Series

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Strength:
12 MIn E2MOTM
Strict Press
7-5-3-1-1-1

Conditioning:
16 Min EMOTM
Min. 1: 30 Sec. Max Rep Handstand Push-up* / 30 Sec. Rest
Min. 2: 30 Sec. Max Rep Box Jumps (30/24) / 30 Sec. Rest
Min. 3: 30 Sec. Max Rep Pull-up*/30 Sec. Rest
Min. 4: 30 Sec. Max Rep Double Unders/30 Sec. Rest

* First 2 Rounds are Strict, Second 2 Rounds Kipping is allowed
Score total reps

Scaling: Knees or Toes on Box for HSPU, Low Box, Leg assisted or Banded Pull-up (no Kip), Single Unders