(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Banded YWTL 90/90s

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

Warm-up: 10 Min
7 Min
Agility Course

Fun: 15 Min
3 x 1 Minute Benchmarks
Pull-ups, Sit-ups, Push-ups, Double Unders, etc...

Strength: 15 Min
Ring Muscle-up Progressions
8 Min EMOTM
1Strict Ring Muscle-ups or...
2 Ring Muscles ups or...
3 Jumping Ring Muscle-ups or...
4 Ring Row/Transition/Dips

Workout: 10 MIn
9 MIn AMRAP
1,2,3,4,5,6,7,8...
Pull-ups
Burpees

Scaling: Jumping Pull-ups