(Mobility/Fun/Gymnastics Skill/Short )

Movement Prep:
2 Rounds
20 second Passive Hang
6 Scap Push-ups
6 Spiderman Steps

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Fun:
Bring Sally Up
Burpees

Gymnastic Skill:
4 Rounds Tabata
Hollow Ball Rock, Drag and Pull Drill
Rotate every 30 seconds

Workout: 10 Min
7 Min AMRAP
20 Wall Balls (20/14 @ 10')
5 Bar Muscle-ups

Scaling: Jumping Bar Muscle-ups