(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
1 Min Butcher's Block Stretch
10 Hanging Shrugs
1 Min T-Spine on Roller
10 Scap Push-ups

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
Run/Row/Ski 400 Meters

Fun:
PVC Circle Game

Skill:
Bar Muscle-ups

Workout:
7 Minute AMRAP
7 Box Jumps (30/24)
7 Toes-to-Bar

Scaling:
Lower Box, Hanging knee raises