(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
4 Way Step Down

Note: Focus here should be on the knee tracking out over he toe for each step.

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Fun: 10 Min
8 Min E2MOTM
:30 Max Rep Partner Med Ball Sit-up

Note: A1: :30 Max reps, A2: :30 Max Rep Rest 1 Min

Gymnastics Skill: 10 Min
Pistol Progression

Note: https://youtu.be/a0hLRCEzX0Y

Workout: 15 Min
10 Rounds for Time
2 Ring Muscle-ups
4 Handstand Push-ups
8 Pistols

Scaling: 2X Ring Row and Ring Dip, Knees or Toes on Box for HSPUs, DB Strict Press for athletes who do not wish to be upsidedown, Reverse Lunge