(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
2 Rounds
10 Contralateral Dead Bugs
10 Hip Drop and Reach (R)
10 Ipsilateral Dead Bugs
10 Hip Drop and Reach (L)

2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Gymnastics Skill:
10 Min EMOTM
Even Minute
20 Alternating Single Leg V-ups

Odd Minute
Work for 30 seconds Max Handstand Walk or Handstand walk around the box. Getfit = 30 secs alternating shoulder taps

"Mel Snow"
8 min AMRAP
8 KB Snatches
8 KB Around the Worlds
8 Ground the Shoulder Atlas Stones
8 Tire Flip and Jumps

Scaling: DB Snatches, Ground to Shoulder MedBall