(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Banded YTWL, 90/90s

Warm-up:
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:
8 MIn
Hoover Ball

Gymnastics Skill:
Pistols Progression

Workout:
2 Rounds For Time
40 KB Swings (24/16)
30 Pull Ups
20 Pistols
10 Handstand Push Ups

Scaling: Light Swings, Jumping Pull-ups, Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown.