(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
2 Min Lax Ball in Pec
2 Min Tricep Smash

NOTE: Lax Ball in Pec can be done against a wall or post. Tricep Smash is on a racked barbell, with elbow flexed.

Warm-up: (10 Min)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski

Fun: (5 Min)
3 Min Dodgeball

NOTE: Divide class in two and start with hands on wall and balls on center line. Burpee penalty if hit, ball caught or if you hit someone in the face.

Strength: (15 Min)
Ring Dips...8 Min EMOTM
No Base of Support - 5 Box Dips
Don't quite have 'em - 3 Three-Second Negatives
Have 'em - 3-5 Kipping Ring Dips

NOTE: Establish where people are in the progression and have them choose their track. Negatives are for people who can contral the rings in a base of support for at least a few seconds. For kippers, instruct the kipping movement and let them practice. https://www.youtube.com/watch?v=BsIRIHe-ukk

Workout: (20 Min)
7 Min AMRAP
3 Chest-to-bar Pull-ups
3 Hang Power Snatch (115/75)
6 Chest-to-bar Pull-ups
6 Hang Power Snatch (115/75)
9 Chest-to-bar Pull-ups
9 Hang Power Snatch (115/75)
Continue to increase reps by 3 until clock stops

NOTE: Use Burgener Warm-up with PVC and shortened Barbell Warm-up (Deadlift, Low-Hang High-Pull, High Hang Power Snatch) to prepare for snatches. Once everyone builds to working weight then set up for CTB Pull-ups. Jumping CTB are a good scale for this as it is a short workout and non Rx athletes may burn out quickly with regular pull-ups. With lots of time, do a thorough technique session!

Scaling:
Jumping CTB Pull-ups and Light Bar