(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
2 Min Banded Ankles
2 x 10 Hanging Shrugs
1 Min Butchers Block Stretch

NOTE: Split group and half do ankles while other half does 10 shrugs, 1 min BBS then 10 shrugs

Warm-up: (10 Min)
20 Canadian Claps
20 Lunge Forward, Lunge Backward
20 Air Squats Building to Squat Jumps
5 Inch Worm Complex
500m Row or Run

Strength: (20 Min)
Push Press

NOTE: You should have time to do a thorough movement instruction and warm-up for these 5 sets. Focus on keeping people in their heels during dip and initial drive - only extending ankles at end of drive.

Conditioning: (20 Min)
12 Min AMRAP
12 DB Thrusters (50/35)
12 Chest to Bar Pull ups
12 DB Thrusters (50/35)
12 Toes to Bar

NOTE: This is a doozie for 12 minutes so have people focused on pacing

Light DBs, Horizontal TTB and Ring Rows or Jumping CTB