(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
2 Min Banded Ankle
2 Min Bow & Arrow Stretch

Warm-up: 15 Min
3 Rounds of Tabata
Passive Hang/Hanging Shrugs/Kip Swings
Swings Russian KB Swings/Overhead/One-arm
Mountain Climbers/Squat Thrusts/Burpees
Single Unders/Single Leg/Double Unders
Lunges/Reverse Lunge/Jumping Lunge

Fun: 10 Min
6 Min EMOTM :30 on :30 off
Box Pass Through Drill

Note:
Box-Pass Through positions
Push Up
Shoot Through
Shoot Back
Tuck
Single leg L-sit R
Single leg L-sit L
L-Sit
Dip

Gymnastics Skill: 10 Min
Pistol Progression

Note: https://youtu.be/a0hLRCEzX0Y

Workout: 20 Min
15 Min AMRAP
10 Knees-to-Elbow
15 Box Jumps (24"/20")
20 Alternating Pistols


Scaling:
Hanging Knee Raises, Ring Rows, Reverse Lunges