(Mobility/Short Strength/Medium Metcon)

Warm-up: (15 Min)
Burpee Bumper Medley
10 Reps each...followed by 3-5 Burpees
Halos
Front Squats
Push Presses
Good Mornings
Russian Lunges
Push-ups
FWD/BWD Jumps
Lateral Jumps

Strength: (10 Min)
Weighted Pull Ups EMOTM 1-1-1-1-1-1-1

Workout: (30 Min - 10 Min Review+Set/Warm Up, 20 Min WORK)
For Time:
5 Bear Complex (135/95)
10 Push Ups
15 KB Swings (32/24)
4 Bear Complex
10 Push Ups
15 KB Swings
3 Bear Complex
10 Push Ups
15 KB Swings
2 Bear Complex
10 Push Ups
15 KB Swings
1 Bear Complex
10 Push Ups
15 KB Swings
Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press, Back to Floor

NOTE:  These Bear Complexes can be completed as Squat Clean, Thruster, Back Squat, Push Press from behind, but athletes should make sure that lock out happens at the top of both push presses.  A good weight to shoot for is a weight that the athlete, when fresh, can complete 3 Bear Complexes in a row in a tap and go manner.  They should not necessarily expect to complete this in the round of 3 as fatigue has an impact on this stamina.

Scaled:
Lighter Load
Elevate Hands on PU