(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Theraband Warm-up

Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Fun:
8 Min
Hungry, Hungry Hippos

Gymnastics Skill:
5 Rounds E1.5MOTM
Kipping Pull-ups
Beginners: 10 Kip Swings, 3 Leg Assisted Pull-ups
Intermediate: 3 x 3 KS 1 PU 3 KS
Advanced: 3 Slow Kipping Pull-up

Workout:
3 Rounds For time
3-6-9
Thrusters (95/65)
Pull Ups

Scaling:
DB Thrusters, Leg Assisted Pull-up