(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (~5 min)
2 Rounds of Tabata...
Passive Hang
Wall Squat
Plank Reaches

Warm-up: (with set up ~10 min)
8 Min E2MOTM
10 Good Mornings
10 Ring Rows
10 Wall Balls
10 Hanging Shrugs / 5  Beat Swings
*Practice Jump Rope Remainder of 2 Min.

Fun: (~8 Min)
Musical Medicine Balls
Round 1 - Bear crawl
Round 2 - Duck Walk
Round 3 - Squat Jumps

Skill: (~12 Minutes)
Partner Assisted Toes To Bar Progression
    Have athlete partner up for these skill pieces.  I believe these drills will help teach lat engagement and staying tight through the whole movement.

Skill Drill 1 - Supine Lat Activation Roll Up - watch video 0:00 - 0:43
Skill Drill 2 - Hanging Assisted Lat Activation Roll Up - watch video 1:15 - 1:53
Skill Drill 3 - Beat Swing Assisted Forced Resistance 2:05 - 2:41

Give your Class some time to warm up their Thrusters.  This one will be a scorcher!

Workout:
9 Min EMOTM
3 Burpees
5 Toes to Bar
7 Thrusters