(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Shoulder Series

Warm-up:
7 Min Agility Course

Fun:
8 Min Musical Medicine Balls
Round 1 - Lunges
Round 2 - Frog hop
Round 3 - Inchworm
Round 4 - Monkey Crawl

Skill:
Progression to Front Lever
8 Attempts at a "Ball Up to Front Lever" (Hold for 5 seconds)

Workout:
12 Min AMRAP
16 Alternating Pistols
8 Handstand Push-ups
4 x 20m Shuttle Sprints

Scaling: Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upside down. Reverse Lunge