(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Hamstring Roll - Complete sitting on top of the box
2 Min Bow-and-Arrow Stretch

Warm Up:
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength:
14 Min E2MOTM
2 - 2 - 2 - 2 - 2 - 2 - 2 Deadlift

NOTE: Increase weights as you go to find 2 RM!

Workout:
11 min AMRAP
9 Box Jumps (24/20)
7 Pull Ups
5 Deadlifts @ 65% 2RM
Last seen:2/23/13, 6/14/13

Scaled:
Lighter Load
Lower Box