(Mobility/Long Strength/Short Metcon)

Movement Prep: 
YTWL's
10 Reps of Each MOvement

Warm-up:
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
10 RIng Rows

Strength:
12 Min E2MOTM Box Back Squats
5 - 5 - 5 - 5 - 5 - 5

Conditioning:
10 Min EMOTM

Even: 10 Toes To Bar : Max Rep Double Unders
Odd:  10 Thrusters (95/65) : Max Rep Double Unders

Scaling: 
Hanging Knee Raises
Single Unders
DB Thrusters