(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Scap Series

Warm-up:
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Fun:
3 Min
Dodge Ball

Gymnastics Skill:
Inverted Hangs
Skin-the-cats

Workout:
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups

Scaled:
Lighter Load
Strict Press instead of HSPU