(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Scap 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

Skill:
4 Rounds E2MOTM
Max Effort L-Sit
10 Handstand Shoulder Taps

Workout:
5 Rounds For Time
6 Handstand Push-ups
12 Chest-to-Bar Pull-ups
24 Overhead Walking Lunges (45/25)

Scaling: Jumping CTB, Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown, light bumper.