(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Banded YWTL's

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


Warm-up: 15 Min
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski
Then...
Burgener Warm-up
Barbell Warm-up #2

Note: https://youtu.be/OjV3BRpGayk

Fun: 10 Min
Box Push Relay

Skill: 10 Min
Leg Assisted Muscle Ups

Workout: 15 Min
"Amanda"
9-7-5
Muscle-ups
Snatches (135/95)

Scaling: Leg Assisted Muscle-ups, lighter Snatch