(Mobility/Long Strength/Short Metcon)

Movement Prep:
1:00 Pole Squats
1:00 PVC Pass Throughs
2:00 Bow and Arrow Stretch

Warm-up:
Bumper Medley

Strength:
16 Min E2MOTM
8-7-6-5-4-3-2-1 Bench Press

NOTE: This has a built-in warm-up so you can add 1 warm-up set after movement instruction and then get right into the 8s. Try and get everyone set up on a bench (no floor press) by using plyo-boxes with yoga mats and/or groups of 3 or 4 people.

Conditioning:
8 Minute AMRAP
3 Thrusters (95/65)
3 Toes-to-Bar
6 Thrusters
6 Toes-to-Bar
9 Thrusters
9 Toes-to-Bar
12, 15, etc.

NOTE: Toes to bar scaling should challenge people so don't just have hanging knee raises as the default scale if someone can knock those out with no problem. Instead they could be shooting for a toes-to-hip/shoulder/eye level or a Toes-close-to-bar. Have them practicing that lean-back and press down on the bar motion. And for those that a hanging knee raise is challenging and they are stable in that hang, that is appropriate, and others can go horizontal.

Scaling:
Light Weight, Horizontal Toes to Bar