(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Shoulder Series

7 Min Agility Course

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

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

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