(Mobility/Other Skill/Medium Metcon)

Movement Prep:
3 Rounds Tabata
Passive hang
KB Teapots (20 Sec Each Side)
KB Windmills (20 Sec Each Side)
Scap Push-ups

Warm-up:
250m Row/Ski/2X Bike
"Virtual Helen"
3 Rounds for Time
40 Run-in-place/High-Knees/High-Heels/
21 Weightless KB Swings
12 Pull-ups with PVC
250m Row/Ski/2X Bike

Workout:
"Cindy"
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Scaling:
Ring Rows, Elevated Push-ups