(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Banded Y,W,T,L and 90/90s

Note: https://youtu.be/5Oi2wbddoDE

Warm-up: 10 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Fun: 5 Min
3 Min Cone Game

Note: https://www.instagram.com/p/BneyiK5g-NI/?utm

Gymnastics Skill: 15 Min
Ring Muscle-ups Transition

Note: The first video demonstrates a strict version of the transition and can be used for athletes who cannot support thier bodyweight in the ring dip or false grip.
This video show a more dynamic transition drill for athletes who already have or are close to getting their first muscle up.

Workout: 15 min
Ring Muscle-ups
Squat Snatches (135/95)

Scaling: Ring Rows/Transition/ Ring Dips, Light weight 2X Squat Snatches 18-14-10