(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
10 Shoulder Rotations
15 PVC Press and Stretch
 - video shows barbell, but lets use PVC please. Complete 3 sets of 5 reps and have athletes work towards a more narrow grip each set.

Warm-up: (10 Min)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Wall Squats
200m Run, Row or Ski

Movement Prep: (5 Min)
20 Arm Circles
20 Shoulder Throws
20 Torso Twist
10 Shoulder Rolls
 

NOTE: Movements should be completed without force of mobility and speed should be added only when ROM is comfortable.  Toes can remain on the floor for shoulder rolls if athlete is uncomfortable with the movement.

Strength: (15 Min - 5 Min Set Up / 10 Min WORK)
Death By Strict Pull Up (sub Ring Row)
10 Min Time Cap

NOTE: EMOTM add another rep til athlete cannot complete any more.  Of course most athletes will be eliminated before the 10 min cap.  These are STRICT with a nice hollow body.  Any Pull Up modification is encouraged.  Rack Assisted / Band Assisted / Typical Banded - Check out this awesome video of Pull Up modifications.

Conditioning: (25 Min - 5 Min Set/Warm Up, 20 MIN CAP!) 
Barbells with Babic
10 Rounds...
5 Front Squats (95/65)
5 Hang Cleans (95/65)
5 Push Press (95/65)
5 Back Squats (95/65)

20 Double Under penalty for everytime bar is put down before completing round

submitted by Kris Babic

NOTE:  If athletes are not starting their second round by the 2:00 mark, they should scale the weight back.  This workout should be completed (if scaled appropriately) in 15 - 20 Min.

Scaling:
8 Rounds done light