(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
2 Min Calf Smash
2 Min Banded Ankle

Warm-up:
Locomotion

Fun: 5 Min
Bring Sally Up
KB Dead Start Swing

Note: Cover properly "parking" the kettlebell at the end of each swing.
Head up
Shoulders Down and Back
Lats On
Back Flat
https://youtu.be/OT3pdLmwRrw
https://youtu.be/IFy0yvC_lOE

Skill:
Leg Assisted Muscle-ups

Workout: 25 Min
20 Min AMRAP
2 Ring Muscle-ups
20 Alternating Pistols
40 Double Unders

Scaling: Leg assisted Muscle-up, Reverse lunge, 2X Singles