(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
3 Rounds of Tabata...
Stride Stance Good Morning (R)
One legged Deadlift (R)
Stride Stance Good Morning (L)
One legged Deadlift (L)

Warm-up: 15 Min
2 Rounds
250 m Row
8 Pass-throughs
8 Russian Lunge w/ PVC Overhead
8 Burpees
8 See Saw to Vertical Jump
8 Push-ups

Note: https://youtu.be/OjV3BRpGayk

Fun: 10 Min
Cone Game
https://youtu.be/UcL6WlcyBcI

Strength: 10 Min
5 Rounds E1.5MOTM
Dragon Flags

Note: Shoot for 3-5 Reps each round. This is all about maintaining Hollow Body position! There are a number of great progressions in this video, stick to Leg and Hip raises for beginners, Single leg (can opener position) for intermediate athletes. Advanced athletes should start with negatives, before attempting the full movement. https://youtu.be/QMKw6uJU-SU

Workout: 15 Min
3 Rounds for time
200m Run
10 Hang Squat Cleans (135/95)
15 Handstand Push-ups

Scaling:
Light HSC, Box HSPU or DB press