(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
3 Rounds
10 Serratus Wall Rolls
10 Prone PVC Shoulder Press
10 Hanging Shrugs

20 Canadian Claps
20 Lunge Forward, Lunge Backward
20 Air Squats Building to Squat Jumps
5 Inch Worm Complex
500m Row or Run

3 Min Dodge Ball

Gymnastics Skill:
6 Min E2MOTM
Banded HSPU Drill
5*- 5*- 5* - 5
*4 KB Arm Bars Each side

10 Min AMRAP
20 Wall Balls
10 Chest-to-Bar Pull-ups
5 Handstand Push-ups

Scaling: Light Ball, Jumping Chest-to-Bar, Knees or Toes on a Box or Pike Push-up DB strict press for athletes who dont want to be upsidedown.