(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Scap Series

Warm-up:
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Squats
Lunges*
Mountain Climbers*
Push-ups
Sit-ups
Dancing Crab*
*=10 reps each side

Fun:
8 Minute
Hoover Ball

Gymnastics Skill:
10 Min EMOTM
Min 1: 6 Archer Push-ups (3 Each side)
Min 2: 6 False Grip Ring Row

Workout:
5 Rounds for Time
10 Pull-ups
10 Ring Dips
10 Jumping Lunges (each side)

Scaling: Leg assisted Pull-ups and Dips, Stationary Lunges