(Mobility/Gymnastics Skill/Medium Metcon)

Warm-up: (15 Min)
Run/Row/Ski 400 Meters then...
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
Then...Run/Row/Ski 400 Meters

Mobility: (5 Min)
2 Rounds of...
30 Sec. Skin the Cat Hang
30 Sec. Good Mornings
30 Sec. Passive Hang
30 Sec. Soldier March

Skill: (15 Min)
Ring Support Hold
Inverted Hangs
Skin-the-cats

NOTE: Spend about 5 minutes on each movement coaching then practicing. Have people working in pairs for rest and spotting.

Workout: (25 Min)
10 Rounds
10 Push-Ups
10 Deadlifts (135/95)

Scaled:
7 Rounds of 7 with elevated P.U. and light D.L.