Prep:
Joint Mobility / Movement Prep

A. 3 Sets:

60 sec/side Anterior Chain Stretch
60 sec/side Banded Ankle Distraction

B. AMRAP20 @ Skill Effort

20 cal Row or AB
5 Roll to Candlesticks
10m HS Walk
1 Rope Climb

RX+ = 3/side SL Roll to Candlestick

Focusing on qulaity movement first.

Sub is 20 sec HS Hold or 3-4 kick up attempts and use mats for Candlesticks and short ropes for sit to stands