(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min PVC Rack Stretch
1 Min Skin the Cat Hang
1 Min T-Spine (Roller or Peanut)

Warm Up: (10 Min)
8 Min E2MOTM
10 See Saw Steps
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength: (25 Min)
20 Min. E2MOTM
2 Front Squats
Build to a heavy 2 rep

NOTE: WIth 10 rounds this can be coached as a steady build in weight for first 10 min. We'd like people to level out around the 10 minute mark so they can get 5 fairly stressful rounds.

Conditioning: (20 Min w/ 7-12 Min for workout)
21-15-9
Ring Dips
Box Jumps (24/20)
Sumo Deadlift High Pull (95/65)

NOTE: Spend some time with the Barbell SDHP. Really reinforce core to extremity timing, as well as good shoulder position during the high-pull. If anyone is struggling have them go with a KB. Good read (repeat from a few weeks ago if you read it already) - https://journal.crossfit.com/article/sdhp-hollingsworth-2

Scaling: Leg Assisted Dips, Low Box, Light Weight \