(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
2 Min Banded Ankle
2 Min Bow & Arrow Stretch

Warm-up:
3 Rounds of Tabata
Passive Hang/Hanging Shrugs/Kip Swings
Swings Russian KB Swings/Overhead/One-arm
Mountain Climbers/Squat Thrusts/Burpees
Single Unders/Single Leg/Double Unders
Lunges/Reverse Lunge/Jumping Lunge

Fun:
6 Min EMOTM :30 on :30 off
Box Pass Through Drill

Gymnastics Skill:
Pistol Progression

Note: https://youtu.be/a0hLRCEzX0Y

Workout:
15 Min AMRAP
10 Knees-to-Elbow
15 Box Jumps (24"/20")
20 Alternating Pistols

Scaling:
Hanging Knee Raises, Ring Rows, Reverse Lunges