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

Movement Prep: (5 Min)
4 Min Rotating Plank
30 Seconds each: Front/Side/Reverse/Side

Warm-up: (15 Min)
Locomotion
Partner Banded Broad Jumps

Strength: (15 Min)
10 Min E2MOTM
5-5-5-5-5 (Each Leg)
Single Leg KB Deadlift

NOTE: Start with leg furthest from KB off ground. Try second and 4th set with other foot elevated. Add weight after set 2 and 4.

Conditioning: (20 Min)
12 Min AMRAP
Teams of 3 or 4
Athlete 1: 200m Row
Athlete 2: DB Snatch (50/35)
Athlete 3: Plank Hold

Switch every 200m
Count Total Reps of Medley & Meters

NOTE: For any teams with more than 3 have an extra rower and KB and two people will move through together. Rotate happens when first athlete is done with row.

Scaled:
Join team of 4 and use single KB for Thruster