(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Shoulder Series

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Fun:
Cha-Cha High Plank Slide
Note: https://youtu.be/3poqj_4mkjA

Gymnastics Skill:
7.5 Min E1.5MOTM
Muscle up Transition Drill
3-3-3-3-3

Workout:
7 MIn AMRAP
12 Alternating Pistols
6 Handstand Push-ups
3 Ring Muscle-ups

Scaling: Reverse Lunge, HSPU with Toes or Knees on Box, DB press for those who do not wish to be upsidedown, leg assisted MU