(Mobility/Skill or Strength/Short Metcon) - Gymnastics Focus - Bring-a-friend

Movement Prep:
4 Min Rotating Plank
30 Seconds each: Front/Side/Reverse/Side

Warm-up:
Locomotion
Partner Banded Broad Jumps

Strength:
10 Min E2MOTM
5-5-5-5-5 (Each Leg)
Single Leg KB Deadlift

Conditioning:
12 Min AMRAP
Teams of 3 or 4
Athlete 1: 200m Row
Athlete 2: DB Snatch (50/35)
Athlete 3: Plank Hold

Switch every 200m
Count Total Reps of Medley & Meters

Scaled:
Join team of 4 and use single KB for Thruster