(Mobility/Fun/Gymnastics Skill/Short Metcon)
Movement Prep: (5 Min.)
Warm-up: (10 Min.)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
10 Air Squats
200m Run, Row or Ski
Strength: (18 Min. with setup and warm-up)
14 Min E2MOTM
Barbell Warm-up #2
Workout: (25 Min. with warm-up and scaling options)
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.
2X Ring Dips and Pull-ups & light bar