(Mobility/Fun/Gymnastics Skill/Short Metcon)

Warm-up: (15 Min)
Med Ball Partner Relay...
Squat to MB / Walking Lunges
MB Push Press / Boot Scrapers
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength: (10 Min)
4 Rounds...
Max Effort L-Sit
10 Handstand Shoulder Taps

NOTE: L-Sits should be scaled for 15 seconds minimum hold on first round - may drop from there. Handstand taps are: Hardest - Same shoulder, Easier - Opposite Shoulder, Scaled - Off of box or just regular plank taps. Note width of hands will need to get closer then with HSPU.

Workout: (20 Min)
"Bergeron Beep Test"
EMOTM
7 Thrusters (75/95)
7 Pull-ups
7 Burpees

If caught by clock continue rounds until 7 minute cap

NOTE: This is short and wicked intense. Set people up mentally for just a few rounds of staying within the minute and once they "fail" then they can finish without regard for the minutes - just doing rounds of 7s until 7 min clock ends.

Scaling:
Light bar, Jumping Pull-ups

Afterparty: (15 Min)
3 Person Teams...
3 Min Max Meter Ski
3 Min Max Meter Bike
3 Min Max Meter Row

2 Min rest between machines
Switch every 30 Seconds
Score total meters combined

NOTE: Spread teams out over machines. Record meters during 1 minute break. Add up totals and record on board.