(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
2 Min Bow-and-Arrow Stretch
2 Min Quad Roll

Warm-up: (10 Min)
Locomotion

Strength: (15 Min)
8 Min E2MOTM
7-7-7-7 One-Arm KB Strict Press (each arm)

NOTE: Cover the rack position of the KB Press vs Dumbells. This video demonstrates a KB path that promotes good shoulder position.

Cues to achieve this is to retract the shoulder blade upon initiation of the press. this will stabilize the shoulder with external rotation first before the pressing begins. Thumb will track to the ear vs. in front of the cheek.

This video has some good points about full body tension (non-working arm) and breathing.

Conditioning: (30 Min with setup)
18 Min AMRAP
48 Abmat Sit-ups
38 KB Swings (24/16)
28 Wallballs (20/14)
18 Box Jumps (24/20)
8 Burpee Box Jumps (24/20)

Scaling:
Light and low