(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Theraband Warm-up
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


Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Fun: 10 Min
8 Min
Hungry, Hungry Hippos

Note: Teams of 2 or 3.


Gymnastics Skill: 10 Min
5 Rounds E1.5MOTM
Kipping Pull-ups
Beginners: 10 Kip Swings, 3 Leg Assisted Pull-ups
Intermediate: 3 x 3 KS 1 PU 3 KS
Advanced: 3 Slow Kipping Pull-up

Note: Beginners should be working to dial in their kip swing, building momentum through the 10 reps trying to find the weightless point at the top. Intermediate athletes should foucus on body position (legs together toes pointed) in the kip and efficient transition into the pull up. Advanced athletes are working body control and strength with the slow- mo kip.
https://youtu.be/ZURDHFgpEgE
https://youtu.be/mzWCKRp0uOI

Workout: 15 Min
3 Rounds For time
3-6-9
Thrusters (95/65)
Pull Ups

Scaling:
DB Thrusters, Leg Assisted Pull-up