Monthly Mobility:

https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Gymnastic pull by ability:
1) 5*Max reps Ring rows
2) 5*3 Negative pull ups
3) 5*6 Weighted pull ups

MetCon: 15 min AMRAP
400m run
21 Push ups
12 Muscle ups

*By ability:
1) HRPU-J.pull ups
2) Pike Push ups-C2B Pull ups
3) HSPU-ring/bar MU

** Asl coach for scaling options.