(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Scap Series

Warm-up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Fun:
3 Min
Dodge Ball

Gymnastics Skill:
4 Min EMOTM
9-7-5-3
Vups
Hollow hold (in sec)
Alternating Single leg V-ups
Arch hold (in sec)

2 Min Rest

4 Min EMOTM
:30 Handstand Shoulder Taps

Workout:
9 AMRAP
5 Strict Handstand Push-ups
10 Chest-to-Bar Pull-ups
20 Jumping Lunges

Scaling:
Jumping CTB, Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown.