(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Theraband Warm-up

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Fun:
Burpee Races
Teams of 2 or 3 Shoulder to shoulder on floor first athlete does burpee jumps over temmates etc... length of gym

Gymnastics Skill:
6 Min E2MOTM
Muscle-up Transition and Hover
2(Slow)-2(fast)x3

Workout:
10 Min AMRAP
5 Ring Muscle Ups
25 Wall Balls 20/14 @ 10')
50 Double Unders

Scaling: Leg assisted Mus, 2x Singles