(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (10 Min)
1 Min Butcher's Block Stretch
10 Hanging Shrugs
1 Min T-Spine on Roller
10 Scap Push-ups

Warm-up: (15 Min)
Row/Ski/2X Bike 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
Row/Ski/2X Bike 400 Meters

Fun: (10 Min)
PVC Circle Game

NOTE: Your choice on variations - not sure about the "Left = Right" variation shown in video - head-on collision potential. Another option is to make circle bigger with more distance between athletes. With a very large class you could do two circles. Have circle re-shuffle a few times so people can have different neighbors.

Skill: (10 Min)
Bar Muscle-ups

NOTE: Set up various heights of jumping bar muscle-ups. For folks who are closer to getting the movement they can work on the Kip into a downward press on the bar and then practice getting hips as close to bar as possible. You can set that up as a 3 rep medley - 1 Kip, 1 Kip with downward pressure on bar, 1 Kip with hips as close to bar as possible. Have people working back and forth between jumping BMU and the medley practice.

Workout: (15 Min)
7 Minute AMRAP
7 Box Jumps (30/24)
7 Toes-to-Bar

Lower Box, Hanging knee raises