Mobility: Ankles

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Skill:

RX: Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Muscle Ups work
Station 2 – Handstand Walking
(use partner assists to learn balance points and accumulate time walking)
Station 3 – Prowler Pushes 120′ pick your weight

Scaled: Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Prowler Pushes 120′ pick your weight

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Strength: None

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Metcon: 

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Optional Core:

AMRAP in 4 minutes

20 bicycles (l + r = 1 rep)
15 butterfly position situps
10 double crunches