(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Mels Hip Flow

Warm-up:
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Skill:
1 Minute Benchmarks
Pull-ups
Sit-ups
Push-ups
Air Squats

1 Min Rest between movements

Conditioning: 25 Min
4 Rounds for Time
12 Goblet Squat (32/24)
16 Alternating DB Snatch (50/35)
20 Box Jumps (24/20)

Scaling: Light and Low