(Mobility/Strength/Partner Metcon)

Movement Prep: (5 Min)
2 Min Banded Hip Floss
2 Min PVC Rack Stretch

Warm-up: (10 Min)
8 Min E2MOTM
10 See Saw Steps
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min

Strength: (15 Min)
5-5-5-5-5-5 Sott's Press

NOTE: You can time this about every 90 seconds. Start with PVC and move from there.
Video: https://www.youtube.com/watch?v=v3qropQDTOU

Conditioning: (30 Min)
Partner "Kalsu"
Athlete 1: 5 Burpees
Athlete 2: Max Rep Thrusters (135/95)
Athlete 2 cannot start Thrusters until Burpees are complete
Switch movements every minute
Continue until 100 Thrusters are completed

(25 Min Cap)

NOTE: Thruster is supposed to be heavy here. Shoot for a loading that athletes can get 5 unbroken reps with per minute. Note that they will have rest time during each minute, either after thier burpees for the remainder of the minute, or before their thrusters while partner does burpees.

Light bar with 3 or 4 Burpees