(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: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
4 Minute Tabata with Partner
Armadillo Drill
Hollow Hold Heel Lift

Note: https://youtu.be/MSTjIDZHRQI

Gymnastics Skill: 10 Min
Ring Muscle-ups Transition

Note: The first video demonstrates a strict version of the transition and can be used for athletes who cannot support thier bodyweight in the ring dip or false grip.
https://youtu.be/321jHnCYvho
This video show a more dynamic transition drill for athletes who already have or are close to getting their first muscle up.
https://youtu.be/321jHnCYvho

Workout: 15 min
Amanda
9-7-5
Ring Muscle-ups
Snatches (135/95)

Scaling: Ring Rows and Ring Dips, Light snatch