(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Shoulder Series

Note:
With a band:
External rotation x 10 reps each side
Lateral raise to 45 degrees x 10 reps each side
Overhead circles x 10 reps clockwise and 10 reps counter clockwise
Overhead assisted stretch x 10 reps + 10 second hold in stretch position
Circles in "T" position x 10 reps in each direction
T position assisted stretch x 10 reps + 10 second hold in stretch position
Circles at waist height x 10 reps in each direction
Waist height assisted stretch x 10 reps + 10 second stretch hold

*Theraband is band of choice, threaded around post for easy relocations

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Fun: 10 Min
Cha-Cha High Plank Slide
Note: https://youtu.be/3poqj_4mkjA

Gymnastics Skill 15 Min
7.5 Min E1.5MOTM
Muscle up Transition Drill
3-3-3-3-3
Note: Both videos show the same drill the further the feet are in front the more difficult the movement. Folks who feel confident can add the false grip ring row shown in the second video.
https://youtu.be/h-eC1erI-tQ
https://youtu.be/RE37EY6lo-4

Workout: 10 Min
7 MIn AMRAP
12 Alternating Pistols
6 Handstand Push-ups
3 Ring Muscle-ups

Scaling: Reverse Lunge, HSPU with Toes or Knees on Box, DB press for those who do not wish to be upsidedown, leg assisted MU