(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
Shoulder Series

Warm-up: (10 Min)
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian/ Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Fun: (15 Min)
2 Attempts Each Machine
10 Seconds to establish Max Watt
Ski Erg and Bike Erg

NOTE: Reset computer each time. From a dead stop they accellerate for 10 seconds and have a friend tell them their wattage AT 10 seconds. Everyone should get one medium intensity 30 second effort on each machine and then they can have two tries on each machine.

Strength: (15 Min)
Every 90 Seconds
7-7-7-7-7 Ring Push-ups

NOTE: Take some time to get people to adjust rings to just off ground and then experiment with different body angles before first working set. For higher difficulty place feet on a 20" or higher box, or use a weight vest.

Workout: (15 Min)
4 Min AMRAP
6 Burpees
8 Toes-to-bar
12 Jumping Lunges

1 Min Rest...

4 Rounds for time...
6 Burpees
8 Toes-to-bar
12 Jumping Lunges

NOTE: Score is Rounds + Reps, and then a Time.

Scaling:
Hanging Knee Raises, Stationary Lunges