(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Wrist Series

Note: Hands flat on floor fingers forward rock back and forth plus rotations
Hands flat on floor fingers pointing backward rock back and forth plus rotations
Back of hands flat on floor fingers forward rock back and forth
Back of hands flat on floor fingers poiting backwards rock back and forth
Hands flat on floor raise palms
Hands flat on floor raise to finger tips
Back of hands flat on floor fingers facing each other press up to fists
Fists on floor facing eachother rock back and forth
https://youtu.be/TtO2_vq35fM

Warm-up: 10 Min
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike

Fun: 10 Min
Squat Potato

Note: Like musical chairs wothout the chairs. medball pass around the circle whenever the music stops whoever has the ball steps out and hold a plank til the end
https://www.instagram.com/p/Bn7ggfjhUrd/?utm

Gymnastics Skill: 10 MIn
Ring Dip Progressions
Leg Assisted
Banded
Strict
Kipping

Note: https://youtu.be/BsIRIHe-ukk

Workout: 20 Min
3-5-7-9-7-5-3
Handstand Push-ups
2X Double Unders
Ring Dips

12 MIn Cap

Scaling:
Up-Scaled: Strict, Triples, Strict
Prescribed: Kipping, 2X Doubles, Kipping
Scaled: Box HSPUs, 4X Singles, Leg/Band Assisted
Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown, 4X Single Unders, Best Ring Dip Progression from above