(Mobility/Fun/Gymnastics Skill/Short Metcon)

Warm-up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Fun:
8 Minute
Tic-tac-Toe

Strength:
10 Min E2MOTM
Ring Push-ups with Extensions
3 Reps

Workout:
16 Min AMRAP
5 Toes-to-Rings
5 Ring Dips
5 Pistols (each side)
200m Run

Scaling: Knee Raises on Rings, leg assisted Ring Dips, Reverse Lunges