(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
2 Min Lax Ball Calf Smash
2 Min Banded Ankle

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: 5 Min
Stick Game
Note: https://youtu.be/TBMSH-k_7As

Gymnastics Skill: 15 Min
Bar Muscle-up Drills
4 min Partner Tabata
Hollow Pull
4 min Partner Tabata
Straight Arm Pull Around

Note: Oly Bars stapped to the racks work best for this foam rollers or floor slides can be used for the hollow Pulls.
Emphasize strait arms on the Pull Around.
Alternate turns with partner.

Workout: 20 Min
12 Min AMRAP
3 Bar Muscle-ups
6 Pistols (Right Leg)
6 Pistols (Left Leg)
12 Wall Balls (30/20@10'/9')

Scaling: Jumping Bar Muscle-ups,