(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Shoulder Series

Warm-up:
2 Rounds
200 Meter Run
6 Ring Row Negatives w/3 Scap Ring Rows
6 Push-up Negatives w/3 Second Hover
6 Cossack Squats
6 DB Shoulder Press - Left
6 DB Shoulder Press - Right

Fun:
8 Minute
Tic-tac-Toe

Gymnastic Skill:
False Grip
Ring Muscle-up Transitions
Leg Assisted Ring MU

Conditioning:
7-6-5-4-3-2-1 Ring Muscle Ups
1-2-3-4-5-6-7 DB Hero makers (35/25)

Scaling: Leg assisted MUs, Lighter DBs