(Mobility/Long Strength/Short Metcon)

Movement Prep:
Scap Series

Warm Up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski

Strength:
16 Min EMOTM Shoulder Strength Circuit
5 Push-Ups
5 Strict Pull-ups
5 Strict Handstand Push-ups
5 Ring Rows
NOTE: Have people spread out across starting stations and then rotate through in order each minute. Review hollow body concepts for each movement. Review active shoulders for each position.

Great article on active shoulders: 

http://library.crossfit.com/free/pdf/37_05_lifting_shoulder.pdf

For Handstand push-up scaling use dumbbell shoulder press rather than wall walks or box HSPU - only folks that can get some range of motion (even small) with back to wall should be doing them upside down for this piece. Add a weight vest for anyone who can handle it.

Conditioning:
8 Min AMRAP
8 Dumbell Box Step-Overs (2 x 50/35 over 20/16)
8 Squat Box Jumps (20/16)

NOTE: Squat Box Jump is a jumping air squat that ends up on top of the box. Step overs are done facing the box. If anyone has knee pain stepping off the box they can turn 180 and step backwards down. Please enforce depth of squats before jumping.

Scaling:
Light weight and low box