(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
2 Min Hamstring Roll
2 Min Calf Smash

Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows
250m Row/Ski/2X Bike

Fun:
3 Min Waiter Tag

Strength:
6 Rounds Every 90 Seconds...
5-5-5-5-5 Strict Ring Dips
Hold 20 Second L-Sit After each round

Workout:
9 Min AMRAP
30 Double Unders
9 Deadlifts (255/175)

Scaling:
60 Single Unders, light bar