(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
Scap Series

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Fun: 5 Min
3 Min
Dodge Ball

Gymnastics Skill: 20 Min
Inverted Hangs
Skin-the-cats

NOTE: Spend about 5-8 minutes on each movement coaching then practicing. Have people working in pairs for rest and spotting. The end of the skin the cat video show exactly how to spot, hands behind the knees and on low back on the way up and on the front of the shins on the way to the floor.

Inverted Hang: https://youtu.be/q5Owd5_CUtY
Skin the Cat: https://www.youtube.com/watch?v=Gc0CNL5eOlE

Workout: 15 Min
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups

Scaled:
Lighter Load
Strict Press instead of HSPU