(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
Shoulder Series

Warm-up: 15 Min
2 Rounds
200 Meter Run
6 Ring Row Negatives w/3 Scap Ring Rows
6 Push-up Negatives w/3 Second Hover
6 Cossack Squats
6 DB Shoulder Press - Left
6 DB Shoulder Press - Right

Fun: 10 Min
8 Minute
Tic-tac-Toe

Note: Set up multiple games for larger classes. Use corn hole bags and 10 lbs bumper plates, three bags for each team. After each bag is placed athletes can rearrange bags on the board one at a time.
https://youtu.be/IRDp5HcZyVA

Gymnastic Skill: 10 Min
False Grip
Ring Muscle-up Transitions
Leg Assisted Ring MU

Conditioning: 20 Min
7-6-5-4-3-2-1 Ring Muscle Ups
1-2-3-4-5-6-7 DB Hero makers (35/25)

Scaling: Leg assisted MUs, Lighter DBs

Note: Hero Makers= Push-up to DB, Plank DB Row R&L, Squat Clean Thruster