(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min. PVC Rack Stretch
1 Min. Skin the Cat Hang
1 Min. T-Spine (Roller or Peanut) 

Warm Up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength:
16 Min E2MOTM
10-7-5-3-1-1-1-10
Hang Power Clean
Peak at third single and then go 10 @ 60%

Conditioning:
10-9-8-7-6-5-4-3-2-1
Ring Dips
Chest-to-Bar Pull-ups

Scaling:
Leg-assisted Dips and Pull-ups