(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
2 Min T-Spine Mobility on Med Ball or Foam Roller w/PVC
2 Min Pole Squats

Warm-up: (15 Min)
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Then...
250m Row/Ski/2X Bike + 15 Burpees

NOTE: With a bigger class have half do row and half do burpees then switch

Fun: (5 Min)
"Bring Sally Up" - Squats

NOTE: Song is called "Flower" by Moby on Spotify. Scale with skipped rounds. Up-scale with empty barbell on back.

Skill: (15 Min)
Jumping Bar Muscle-ups
Build to a 7 RM Front Squat

NOTE: Setup stations with different heights and have people work to a challenging height. And have people build FS to about a 7 RM, something that they have to break up in last few rounds.

Workout: (20 Min)
For Time...
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 Front Squats (205/135)
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Bar Muscle Ups

Alternate between Movements

Scaling:
1 Muscle Up = 1 Ring Row then 1 Ring Dip
2 Muscle Ups = 2 Ring Rows then 2 Ring Dips