(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Banded YTWL's - 10 Reps of each
Wall Squats - 3 Sets of 5 (each set gets closer to wall)

Warm-up: (10 Min)
12 - 10 - 8 - 6 - 4
Wall Balls
Good Mornings
KB Windmills
Ab Mat Sit Ups

Strength: (15 Min)
12 Min E2MOTM
Overhead Squats
7 - 5 - 3 - 1 - 1 - 1

NOTE:  Begin extremely light.  First two sets working mobility and form first with light weight.  Athletes can work off of the racks.

NOTE: Take 5 Min to find best modifications for PISTOLS - here are ideas

Conditioning: (12 Min WORK)
12 min AMRAP
200 m Medball Run (30/20) 
12 DB Snatch, Alternating (55/35)
12 Pistols

NOTE: If Rx Men run out of 30's, they can carry 2x14lb Medballs (or 3x10s! - kidding)

Scaling:
Unweighted Run
Light
Goblet Squat