(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Banded Y,W,T,L and 90/90s

Warm-up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Fun:
3 Min Cone Game

Gymnastics Skill:
Ring Muscle-ups Transition

Workout:
Amanda
9-7-5
Ring Muscle-ups
Squat Snatches (135/95)

Scaling: Ring Rows/Transition/ Ring Dips, Light weight 2X Squat Snatches 18-14-10