(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:
4 Minute Tabata with Partner
Armadillo Drill
Hollow Hold Heel Lift

Gymnastics Skill:
Ring Muscle-ups Transition

Workout:
Amanda
9-7-5
Ring Muscle-ups
Snatches (135/95)

Scaling: Ring Rows and Ring Dips, Light snatch