(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
Shoulder Series

Warm-up: (15 Min)
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski

Fun: (5 Min)
Team Russian Twist

NOTE: Divide into teams of 4 or 5. Have athletes self-select for weight - Lighter group would do 10 lb plates, middle 15s and heavy 25s. Use a stack of 10 plates. Race one direction, take a break and then race back. Repeat as many times as time permits. Athletes can scale to have heels on ground.

Strength: (15 Min with setup)
Deficit Handstand Push-Up Negatives
Rest 60 Seconds after each set
Hands on plates for deficit
6 seconds lowering to the floor
Advanced athletes can kip to the top of rep, others can just come down
Adjust deficit so that you control entire range of motion to the floor
Scale with a Box HSPU - Pike or Knees - they can also do deficit if appropriate

Workout: (20 Minutes - less than 10 for workout)
3 Rounds

10 Pull-ups
10 Front Squats (135/95)
10 Burpees

Scaling: Ring Rows, Light Weight

NOTE: Do not scale pull-ups to anything that takes a long time to do 10 (ex. Bar in rack). Barbell reps should be unbroken.