(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
3 rounds Tabata
Stride Stance Good Morning (R)
One legged Deadlift (R)
Stride Stance Good Morning (L)
One legged Deadlift (L)

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Fun:10 Min
Cone Game

Strength: 10 Min
5 Rounds E1.5MOTM
Dragon Flags

Note: Shoot for 3-5 Reps each round. This is all about maintaining Hollow Body position! There are a number of great progressions in this video, stick to Leg and Hip raises for beginners, Single leg (can opener position) for intermediate athletes. Advanced athletes should start with negatives, bofore attempting the full movement. 

Workout: 15 Min
3 Rounds for time
200m Run
15 DL (225/155)
10 Handstand Push-ups

Light DL, Box HSPU or DB press