(Mobility/Skill or Strength/Short Metcon) - Gymnastics Focus - Bring-a-friend

Movement Prep: 10 Min
1 Min KB Squat Hold
2 Min KB Windmill
2 Min KB Teapot
1 Min KB Squat Hold

Warm-up: 15 Min
Locomotion
Partner Banded Broad Jumps

Strength: 15 Min
10 Min E2MOTM
5-5-5-5-5 (Each side)
Single Arm Suitcase KB Deadlift

Note: https://youtu.be/dj3lWcYMZQg

Conditioning: 20 Min
15 Min AMRAP
Teams of 3 or 4
Athlete 1: 200m Run
Athlete 2: DB/KB Thrusters
Athlete 3: Tire Flip and Jump
Athlete 4: Rest

After 200m Run everyone advances to next movement
Count total reps (just Thrusters and tire flips) for each athlete and add together at end.
Teams of 3 have no built-in rest

Scaled: Join team of 4 and use single KB for Thruster

Rainy Day Option:
15 Min AMRAP
Teams of 3 or 4
Athlete 1: 250m Row
Athlete 2: DB/KB Thrusters
Athlete 3: Burpee Wall Ball
Athlete 4: Rest