(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Rounds...
20 Banded Mountain Climbers
10 Scorpion Stretch
5 Scap Push Up to Down Dog to Child's Pose


Warm Up:
20 Jumping Jacks
15 Air Squats
10 Russian KB Swings
5 KB Arm Bars - R
5 Burpees
5 KB Arm Bars - L
10 American KB Swings
15 Goblet Squats
20 Jumping Jacks

Strength:
6 Min EMOTM
3 Strict Press
6 Min EMOTM
2 Push Press
6 Min EMOTM
1 Push Jerks

NOTE: Cover all movements beforehand with unloaded barbell. Come out of racks if possible. see if athletes can add small amounts every 2 to 3 rounds.

Conditioning:
Death By
Air Squat/Burpee/Pull Up*

Min 1: 1 Air Squat, 1 Burpee, 1 Pull Up
Min 2: 2 Air Squat, 2 Burpee, 2 Pull Up

NOTE: No assisted pull-ups allowed due to short transition time needed - scale to ring row if people do not have pull-ups.

Scaling:
*Use a Ring Row if you do not have an Unassisted Pull Up