(Mobility/Short Strength/Medium Metcon)

Movement Prep: (5 Min)
1 Min. Glute Bridges
1 Min. Banded-ankle Side-steps
1 Min. Glute Bridges
1 Min. Banded-ankle Side-steps

Warm-up: (10 Min)
2X Sampson Complex
25 Stationary lunges
20 Air squats building to jumping squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength: (15 Min)
6 Alternating Front-Rack Lunge
200m Run/Row/Ski

NOTE: Toes to Bar Progression These elements should be employed whether or not your athletes are working off the bar or on the floor.  Encourage them to engage their lats, even if they are working on the floor using the kettlebell.  Rep count may be too high at 15 to be able to maintain the good strength here, so depending on the athlete maybe drop rep count to 10 or possibly 5.

Conditioning: (25 Min - 10 Min to Review Movements, 15 Min Work)
15 Min AMRAP
5 Push Ups
10 Front Squats (135/95)
15 Toes To Bar

Elevate Hands
Light Squat
Supine Toes To Bar