(Mobility/Skill or Strength/Short Metcon) - Gymnastics Focus

Warm Up: (15 Min)
400m Goose Run
Then...
2 Rounds of...
6 See Saw Steps
8 Push-Ups
6 Spiderman Steps with Vertical Reach
8 Hanging Shrugs
Then...
500m Row

Mobility: (10 Min)
KB Armbars - 3 sets of 4 reps per side
Then...
6 Min Tabata:
Loaded Shoulder Extensions
Prone Shoulder Flexion
Hollow Body Hold

Strength/Skill: (20 Min)
Muscle-ups...
Ring Dip - Establish Support and Bottom Positions
False Grip Pull-Up/Ring Row
M.U. Transitions <--- options on box here or M.U. Transition
Ring Row + M.U. Transition + Ring Dip

Conditioning: (10-15 Min)
5-4-3-2-1 Muscle Ups
1-2-3-4-5 DB/KB Heromakers (35/25)

Scale Muscle-ups to Ring Row + M.U. Transition + Ring Dip
Heromaker (aka Manmaker) = Push-up, Row, Row, Squat Clean + Thruster