(Mobility/Short Strength/Medium Metcon)

Movement Prep: (5 Min)
Banded YTWLs

Warm-up: (10 Min)
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms
90 Second Shuttle Sprint Relay for Max Laps

Strength: (20 Min)
10 Min E2MOTM
5-5-5-5-5 Dumbell Push Jerk

NOTE: You will probably want to do some DB sharing in a larger class.

Conditioning: (25 Min)
15 Min AMRAP
21 Chest-to-Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

NOTE: GetFIT people will use DBs for C & J - CrossFitters can use barbells if they choose.

Scaling:
Banded Pull-ups, Regular Burpees, Light Bar