(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Theraband Warm-up
Note:
10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest
https://youtu.be/O31MmhW72WE

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Fun: 10 Min
Burpee Races
Teams of 2 or 3 Shoulder to shoulder on floor first athlete does burpee jumps over teammates etc... length of gym

Gymnastics Skill: 10 Min
6 Min E2MOTM
Muscle-up Transition and Hover
2(Slow)x2(fast)x3

Note: https://www.instagram.com/p/BpEwqy4DiwT/?utm

Workout: 15 Min
10 Min AMRAP
5 Ring Muscle Ups
25 Wall Balls 20/14 @ 10')
50 Double Unders

Scaling: Leg assisted Mus, 2x Singles