(Mobility/Short Strength/Medium Metcon)
Movement Prep: (5 Min)
2 Min Hamstring Roll
2 Min 3 Position Pec.
Stretch

Warm-up: (10 Min)
3 Rounds of Tabata
PVC Overhead Squats
One Legged Deadlift (R)
Scapula Push-ups
One Legged Deadlift (L)
Burpees

Strength: (15 Min)
5-5-5-5-5+ Push Press
Establish 5 RM in 4th set & use 80% for max-rep in 5th set

Conditioning: (15 Min)
10-9-8-7-6-5-4-3-2-1
Deadlift (255/175)
Push-up

Scaling:

Start at 9 or 8 reps w/Light Bar and Elevated Push-up