(Mobility/Other Skill/Medium Metcon)

Movement Prep:
10 Hanging Shrugs
10 Scap Push-ups
10 Scap Ring Rows
2 Min Banded Ankles

NOTE: Split group into two to share bands and posts, switch at 2 min mark

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
Run/Row/Ski 400 Meters

Skill:
Muscle-ups
Pistol Scaling

NOTE: Take people through M.U. Progression of Ring Rows first. Then transitions with feet underneath. Then Jumping Dips. Then have them practice the full movement with Rings as high as they can go and still get through transition and to tyop of dip. Make sure they work through the series in reverse on the way down. Folks who are close to a MU can practice Jumping MUs on high rings. Athletes with Muscle-ups can work their tightness of kip for increased efficiency. Advanced athletes can practice dismounts pushing away from the top and cycling into next rep. Don't let them burnout before the workout though!

Workout:
16 Min AMRAP
4 Ring Muscle-ups
14 Pistols (Alternating)
140m Row

NOTE: Muscle-ups should be scaled to Row/Transition/Dip. Pistols can be scaled many ways

Scaling:
Ring Row/Transition/Jumping Dip, Box Pistols