(Mobility/Short Strength/Medium Metcon)

Mobility: (5 min)
Scapula Series
Band pull apart x 10 reps
band pull downs x 10 reps
band pass through (back half only) x 10 reps
Whippet x 10 reps
Reverse Bear Crawl Touches x 10 reps*
hanging shrug w/ 2 second pause in active position x 10 reps

Warm-up: (8 min)
3 rounds of Tabata
Hanging Shrugs
Russian KB Swing
Lunges
Goblet Squats
Burpees

Strength: (20 min. 6 min instruction, 14 min work)
14 Min. E2MOTM
5-5-3-3-1-1-1 Push Jerk

Conditioning:
12 Min AMRAP
3-6-9-12-15-18...
Clean & Jerk (135/95)
Toes-to-bar