(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
3 Rounds Tabata
Hollow Hold
Russian Swing
Leg Lift Circles
Goblet Squats

Note: https://youtu.be/Van3gZi65oc

Warm-up: 15 Min
Med Ball Warm-up
2 Rounds
10 MB Kayakers (2 Touches=1 rep)
10 MB Wall Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges (each side)
10 MB Wall Balls
10 MB Burpees

Note: https://youtu.be/ZXKJ4g05H5E

Fun: 5 Min
3 Min
Dodge Ball

Gymnastics Skill: 15 Min
10 Min E2MOTM
5 False Grip Ring Rows and 10 Kip Swings on Rings or Bar
or...
7 Hips-to-Rings

Note: Ring Rows should emphasize knuckles together pull to bottom of sternum with a 1 second hold.
Advanced athletes work on hip to rings on high rings. Hip to rings shown in first minute of this video
https://youtu.be/urXEBjyain4

Workout: 15 Min
For Time
18-14-10-14-18
Toes-to-Bar
Wall Balls (30/20 @ 10')

Scaling: Hanging Knee Raises, light ball