(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Wrist Series

Warm-up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Fun:
3 Min Dodge Ball

Skill: 15 Min
10 Min EMOTM
Even Minute
20 Alternating Single Leg V-ups
10 Second Hollow Hold

Odd Minute
Work for 30 seconds Max Handstand Walk or Handstand walk around the box or Plank Steps in each direction

Workout: 20 Mins
9-6-3
Hero Makers (50/35)
Ring Muscle Ups

Scaling:
Light weight, Leg Assisted Ring Row-Transition-Ring Dip