(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
3 Rounds Tabata
Contralateral Dead Bugs
Scap Push-ups
Ipsilateral Dead Bugs
Hanging Shrugs

Warm-up:
Partner Med-ball Toss

Fun: 10 Min
Cone Tag

Gymnastics Skill: 15 Min
Rope Climb

Note: Getfitters who have never climbed should practice footwork while sitting on a box, athletes who understand the foot work should practice with the pull-up bar, all others should pactice a handful of reps being as efficient as possible(gettin to the top with as few pulls using the legs as the primary driver).
https://youtu.be/nI4MijQJ_No
https://www.instagram.com/p/BkBa0wQDbGi/?utm

Workout: 25 Min
20 min AMRAP
As a 3 person team:
Athlete 1: Row for Calories (15/12)
Athlete 2: Burpee Box Jump (24"/20")
Athlete 3: 1 Rope Climb to 15'

Burpee Box Jump reps and rounds

Scaling: Lower Box, 2X Rope Pull-to-Stand