(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
2 Rounds...
1:00 Supine Wall Squat @1:00 Min in video
10 Pass Throughs / 10 Cossack Squats

Warm-up: (15 Min)
Troy Special

Strength: (20 Min - 8 Min Set up/warm up, 12 Min Work)
12 Min E2MOTM Overhead Squats
7 - 5 - 3 - 1 - 1 - 1

Conditioning: (20 Min - 8 Min Set up/warm up, 12 Min Work)
Open 14.2
Every 3 minutes for as long as possible:

From 0-3 MIN: 2 rounds of 10 overhead squats (95/65) and 10 chest-to-bar- pull-ups

From 3-6 MIN: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups

From 6-9 MIN: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups

Same pattern continues a long as you can go until you fail to complete both rounds.

NOTE:  Set the Clock to 12 Min, count up.  Those athletes going Rx, 12 mins should be plenty.  Those individuals that aren't going Rx we want them to get a solid workout as well and so, you can make it a 12 min AMRAP of 10 OHS and 10 Chest to Bar Pull Ups.

Cap this Workout at 12 Min

Scaling:
Masters Men 55+/Women - 65/45 : Pull Ups/Jumping Chest to Bar

Sub Front Squat for OHS