(Mobility/Short Strength/Medium Metcon)

Mobility: (6 Min)
2 Rounds Tabata Style
Sampson Stretch - R
Sampson Stretch - L
Squat Torso Twist - R
Squat Torso Twist -L
Downward Dog

Warm-up: (10 Min)
2 Rounds...
10 PVC Pass Throughs
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: (5 Min)
5 Min EMOTM
2-5 Strict Pull Ups

NOTE:  Athletes can weight or assist these pull ups to a version of the movement where they are challenged to complete no more than 5 reps each round

Conditioning:
20 Min EMOTM

Min 1: 3 Deadlift, 2 Hang Power Clean, 1 Hang Squat Clean (@ BW)
Min 2: 200m Run/Row/Ski
Min 3: 3 Deadlift, 2 Hang Power Clean, 1 Hang Squat Clean (@ BW)
Min 4: 10 Bar Facing Burpees

NOTE:  Give athletes time to set up and dial in a good weight for the lifting minutes.  THIS should be the focus of the work done.  Should the run be too long or the burpees take too long, reduce this work dring these minutes and have them focus on their strength of the complex.

Scaling:
Go Light
Shorten Meters
Less Reps