(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Banded YTWL's
10 Sec Passive Hang

Warm Up: (10 Min)
10 - 8 - 6 - 4 - 2
Wall Balls
Russian Lunges
MB Ground to Over the Shoulder - Games style :)

Strength: (20 Min - 8 Min Review+Set Up, 12 Min WORK)
12 Min E3MOTM (4 Rounds)
2 Cycles/Round
Hang Power Clean
Shoulder to Overhead
Lunge - R
Lunge - L
Hang Squat Clean

Work to AHAP

Conditioning: (10 Min)
6 Min AMRAP
3, 6, 9, 12, and so on...
Thrusters (95/65)
Toes To Bar

Scaling:
Light Weight
Knee Up or Supine Toes to Bar