(Mobility/Fun/Gymnastics Skill/Short Metcon)

Warm-up: 15 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Fun:10 Mins
8 Minute

Note: Set up multiple games for larger classes. Use corn hole bags and 10 lbs bumper plates, three bags for each team. After each bag is placed athletes can rearrange bags on the board one at a time.

Strength: 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: 20 Min
16 Min AMRAP
5 Toes-to-Rings
5 Ring Dips
5 Pistols (each side)
200m Run

Scaling: Knee Raises on Rings, Box Dips, Reverse Lunges

Note: For larger classes have teams of 3-4 athletes with similar ability share equipment, each team can have a high set of rings for T2R and a low set for Dips with athletes starting at different stations. Scale ring dips with box dips knee raises on the bar for the same reason.