"(Mobility/Strength/Medium Metcon)

2 Min Hamstring Roll
2 Min Bow and Arrow Stretch

8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

5-5-5-5-5 Sumo Deadlift 

NOTE: this is our wide stance deadlift with narrow Grip (two thumbs width apart)

""Fight Gone Bad""
3 Rounds for Reps...
1 Min Wall Balls (20/14 @ 10')
1 Min Sumo Deadlift High Pull (75/55)
1 Min Box Jumps (20")
1 Min Push Press (75/55)
1 Min Row for Calories
1 Min Rest

NOTE: use KB for Sumo Deadlift High Pull for GetFitters and athletes with shoulders they are caring for.

Go easy and don't use the full minute"