(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Shoulder Series

Warm-up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian/ Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Fun:
2 Attempts Each Machine
10 Seconds to establish Max Watt
Ski Erg and Bike Erg

Strength:
Every 90 Seconds
7-7-7-7-7 Ring Push-ups

Workout:
4 Min AMRAP
6 Burpees
8 Toes-to-bar
12 Jumping Lunges

1 Min Rest...

4 Rounds for time...
6 Burpees
8 Toes-to-bar
12 Jumping Lunges

Scaling:
Hanging Knee Raises, Stationary Lunges