(Mobility/Short Strength/Medium Metcon)

Mobility: 5 Min
Bow and Arrow Stretch
T-Spine w/Roller or Peanut

Warm-up: 10 Min
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: (20 Min - 10 Min INSTRUCTION, 10 Min WORK)
Squat Snatch - this link shows a nice PVC warm up
10 Min to Establish 1RM

NOTE: Some athletes will need a little more structure than just a 10 min time clock.  Give them an E2MOTM structure with a 5 - 3 - 1 - 1 - 1 .

Conditioning: (25 Min - 5 Min Set/Warm Up, 20 Min WORK)
"Danny"
20 Min AMRAP
30 Box Jumps 24/20
20 Push Press 115/85
30 Pull Ups

Scaling:
Light w/Jumping Pull-ups