(Mobility/Other Skill/Medium Metcon)

Movement Prep:
4 Min Rotating Plank
30 Seconds each: Front/Side/Reverse/Side

Warm-up:
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Skill:
KB Side Swings/Rotational Clean

Conditioning:
8 Min Amrap
24 KB Side Swings (24/26)
24 Ab Mat Sit-ups

2 Min Rest

8 Min AMRAP
200m Run
10 Toes-to-Bar

Scaling: Lighter KB, Hanging Knee Raises