(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
2 Min Calf Smash
2 Min Banded Ankle

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Fun: 10 Min
Burpee Races

Note: Teams of 2 or 3 Shoulder to shoulder on floor first athlete does burpee jumps over temmates etc... length of gym

Gymnastics Skill: 15 Min
10 Min E2MOTM
Ring Push-ups with Extensions
3 Reps

Note: 1 Rep = 1 lower to bottom of Push-up, 1 extension out to side, 1 extension out overhead, repeat on other side then press back to top of Push-up.
Scale with body angle.

Workout: 10 Min
6 Bar Muscle-ups
12 Alternating Weighted Pistols (24/16)

Note: KB in the goblet squat position kept close to the chest if possible.

Jumping Bar Muscle-ups, Unweighted Pistols or Goblet Squats