(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Scap Series

Warm-up: (15 Min)
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski

Then...
Burgener Warm-up

Strength: (30 Min)
8 Min EMOTM
1 High Hang Squat Snatch + Overhead Squat
Light

8 Min EMOTM
1 Low Hang Squat Snatch + Overhead Squat
Medium

8 Min EMOTM
1 Squat Snatch
Medium Heavy

Conditioning: (10 Min)
3 Rounds for time...
30 Overhead Walking Lunges (45/25)
20 Kayakers (45/25)
10 Push-ups

Scaling:
Unweighted lunges, light bumper, elevated push-ups