(Mobility/Gymnastics Skill/Medium Metcon)

Warm-up: (15 Min)
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Fun: (10 Min)
Hooverball

NOTE: 10 Minutes with 6 pound balls. Add second ball with larger class. Have fun. Make sure everyone is rotated into places where they can't hide. Switch teams at halfway point if desired.

Skill: (10 Min)
Rope Climbs
Handstands

NOTE: Break group into 2 and have half working 20 to 30 second handstand holds against wall or piked off of box. Other half practices rope climbe skill development. Legless for top athletes.

Workout: (25 Min)
21-15-9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Scaling: Light and low