Warm Up
Shoulder mobility
Joint mobility
Frankenstines
Side shuffles
High knees

Then:
10 Junk yard dogs

 
Skill / Strength
Core work:
3 rounds:
30 sec Plank on hands
30 sec side plank (switch sides)
30 sec plank one arm raised, one leg raised (switch)
PULL UP PROGRESSIONS
5 X 5

Choose the appropriate scale
1. Ring rows (vertical)
2. With band
3. Strict
4. Weighted

 
Metcon
MR.16.01.12
Buy in: 100 double unders

21, 15, 9
Wall Balls
Sit Ups

Buy out: 3 laps run with med ball