(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Theraband warm-up

Note: 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: 10 Min
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Fun: 5 Min
3 Min
Dodge Ball

Strength: 20 Min
15 Min EMOTM
Min 1: 3 Weighted Pull-ups
Min 2: 4 Weighted Push-ups
Min 3: 5 Weighted Pistols (Each Leg)

NOTE: Cover options for scaling/up-scaling all three movements

Oly Warm-up: 5 Min
Burgener Warm-up
Barbell Warm-up #2

Workout: 10 Min
7 Min AMRAP
3 Power Snatch (115/85)
3 Handstand Push-ups
6 Power Snatch (115/85)
6 Handstand Push-ups
9 Power Snatch (115/85)
9 Handstand Push-ups...

Continue adding 3 reps each round until 7 minutes are up

Scaling:
Light Snatches, Box or Pike HSPUs