(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Banded YTWLs

Warm-up: (15 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength: (25 Min w/Set-up)
18 Min EMOTM
Min 1: 3 Weighted Pull-ups
Min 2: 4 Weighted Push-ups
Min 3: 5 Weighted Pistols (Each Leg)

NOTE: Cover options for scaling/up-scaling all three movements

Conditioning: (15 Min)
7 Min AMRAP
7 Burpee Box Jumps (30/24)
7 Toes-to-bar

Scaling:
Low Box, Horizontal TTB