(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 min)
Hamstring Roll
Hip Floss

Warm Up: (8 min)
Confluence warm up
15 each
jumping jacks
high knees
high heels
squats
mountain climbers
push ups

Strength: (5 min set up, 10 min work)
5-5-5-5 w/1 min rest between sets
False Grip Ring Pull Ups/ Ring Rows
Peg Board Pull Ups
(Run a 10 min clock, let athletes manage their own time)

Conditioning: (30 min Time cap)
Partner Wod
10 Rounds Relay (10 rounds/athlete)
12 KB Swings 32/24
40m Shuttle Sprint

Scaling:
Russian Swings