(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Banded YWTL's

Warm-up:
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski
Then...
Burgener Warm-up
Barbell Warm-up #2

Fun:
Box Push Relay

Skill:
Leg Assisted Muscle Ups

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

Scaling: Leg Assisted Muscle-ups, lighter Snatch