(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min.)
Banded YWTL's

Warm-up: (10 Min.)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski

Strength: (18 Min. with setup and warm-up)
14 Min E2MOTM
Strict Press
5-5-3-3-1-1-1

Then...
Burgener Warm-up
Barbell Warm-up #2

Workout: (25 Min. with warm-up and scaling options)
"Amanda"
9-7-5
Muscle-ups
Squat Snatches (135/95)

NOTE: Muscle ups can be scaled to either 18-14-10 Pull-ups and Ring Dips or regular rep scheme with False-grip Ring Row, Transition, leg-assisted Ring Dips. Actual workout should not last longer than 15 Minutes.

Scaling:
2X Ring Dips and Pull-ups & light bar