(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
Wrist Series

Note: https://youtu.be/TtO2_vq35fM
Please cover...
Hands flat on floor fingers forward rock back and forth plus rotations
Hands flat on floor fingers pointing backward rock back and forth plus rotations
Back of hands flat on floor fingers forward rock back and forth
Back of hands flat on floor fingers poiting backwards rock back and forth
Hands flat on floor raise palms
Hands flat on floor raise to finger tips
Back of hands flat on floor fingers facing each other press up to fists
Fists on floor facing eachother rock back and forth

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Fun: 5 min
3 Min Dodge Ball

Skill: 15 Min
10 Min EMOTM
Even Minute
20 Alternating Single Leg V-ups
10 Second Hollow Hold

Odd Minute
Work for 30 seconds Max Handstand Walk or Handstand walk around the box or Plank Steps in each direction

Note: Single Leg V ups can be scaled with knee touch, touch as high as possible or with using the arms to prop up the torso and lift legs as high as possible. Scale Hollow hold or tuck hold or reach for heels feet and back on the floor.
https://youtu.be/pMBtJ664Rig
https://youtu.be/OrQtc2IaabU

Workout: 20 Mins
9-6-3
Hero Makers (50/35)
Ring Muscle Ups

Scaling:
Light weight, Leg Assisted Ring Row-Transition-Ring Dip

Note: Hero Maker= Push-up to DB, DB Plank Row left and right, Squat Clean Thruster. Spend some time reviewing MU scaling option.