(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Pole Squats/Wall Squats
2 Min Banded Hip Distraction

20 Plank Shoulder Taps
15 Double Unders
10 Pause Air Squats (2 sec)
5 Hanging Shrugs

20 Min E2MOTM (3 Min. for 10s)
10-5-3-1-1-1-3-5-10 Back Squat
Peak at third single and then go 90%, 85%, 70%

NOTE: First and last round get 3 minutes each. 10-5-3 are a build and third single defines rest of piece. PRs only attempted if feeling good on second single - this is not necessarily a PR day - work is focused on 3-5-10.

12 Min. AMRAP
1 Ring Dip
2 Pull-ups
3 Wall-Balls (20/14 @ 10')
Increase Reps to 2/4/6 Round 2
Increase Reps to 3/6/9 Round 3
Repeat pattern until clock runs out

NOTE: Folks will have to be set-up in a single station for all three movements so rings will have to get moved in and out of position. This will feel awkward for early rounds but as rounds get longer it will seem less arduous. Record as completed rounds + reps vs. total reps to keep math simple.

Toe Assisted or Box Dip
Toe Assisted or Banded PU
LIght WallBall