(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Tricep Smash
2 Min Quad Roll

Warm Up:
3 Rounds of Tabata
Goblet Squat
Sit Ups
Double Unders
KB Swings
Burpees

Strength:
18 Min E2MOTM Front Squat
5 - 3 - 3 - 1 - 1 - 1 - 3 - 3 - 5 

Conditioning:
6 - 9 - 12 - 9 - 6
Burpee Pull Ups
Wall Balls (30/20)

Scaling:
Separate Burpees/Pull Ups
Light WB