(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Thera Band 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
https://youtu.be/O31MmhW72WE

Warm-up:10 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: 5 Min
3 Min
Waiter Tag

Gymnastics Skill: 15 Min
10 Min EMOTM
Even Minute
20 Alternating Single Leg V-ups

Odd Minute
Work for 30 seconds Max Handstand Walk or Handstand walk around the box or Plank Steps in each direction

Note: Single Leg V ups can be scaled with knee touch, touch as high as possible or with using the arms to prop up the torso and lift legs as high as possible. Scale Hollow hold or tuck hold or reach for heels feet and back on the floor.
https://youtu.be/pMBtJ664Rig
https://youtu.be/OrQtc2IaabU

Workout: 15 Min
10-8-6-4-2
Hang Power Clean (155/105)
Handstand Push-up

Scaling:
Light Bar and Push-ups