(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Banded Y,W,T,L and 90/90s

Warm-up:
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Skill:
Jumping Bar Muscle-ups

Workout:
6 Min AMRAP
12 Sit-ups
24 DB Snatches (50/35)
36 Double Unders

2 Min Rest

6 Min EMOTM
6 DB Single Arm Push Press (50/35)
6 Toes-to-Bar
6 Box Jumps (24"/20")

2 min Rest

6 Rounds for time
3 Bar Muscle ups
6 DB Bowtie Lunges
12 Wall Balls (20/14 @10')

Scaling:
Light DB, 2X Singles, Jumping MUs