(Mobility/Long Strength/Short Metcon)

Movement Prep: (8 Min)
Banded Hip Distraction 
PVC Rack Stretch

Warm-up: (12 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Good Mornings
10 Strict Press (PVC then, Barbell)
200m Run
10 Alt Lunges (PVC then, Barbell)
10 Front Squat (PVC then, Barbell)

Conditioning: (15 Min - ~ 5 Min per station - 4 Min Set/Warm Up, 1 Min work)
Benchmark Test - 1 Min Max Cal Row
Benchmark Test - 1 Min Max Box Jump (24/20)
Benchmark Test - 1 Min Max Burpee

Strength: (25 Min - 10 Min Set/Warm Up, 15 Min Work)
For Time and Weight.

6 Curtis P's
200m Run
5 Curtis P's
200m Run
4 Curtis P's
200m Run
3 Curtis P's
200m Run
2 Curtis P's
200m Run
1 Curtis P's
200m Run

Begin light and work to AHAP

NOTE: The Curtis P (Hang Squat Clean, 2 Weighted Lunges, Push Press).  Give athletes time to warm up to a weight (~60% of BW to start).  Encourage athletes to increase their weight as they go along and reps decrease, otherwise they can work with the same weight through out.  This workout is for time, but also record weight of their heaviest Curtis P.

Scaling: 
Go Light
200m Row/Ski