(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Shoulder Series

Warm Up: 10 MIn
PVC Warm-up (8 Min)

Note:
:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Goodmornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
;30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossck Lunge with Catch
:90 Jump Rope
Run an 8 Minute clock. Sit ups can be done without the PVC if needed. https://youtu.be/tjvAWLwd-jo

Strength: 25 Mins
18 Min. Every 90 Seconds
4-4-4 Shoulder Press
3-3-3 Push Press
2-2-2 Push Jerk
1-1-1 Split Jerk

Note: Lots of time for instruction here to civer movements and footwork .

Conditioning: 15 MIn
Crossfit Games Open Wod 12.1
7 Min AMRAP
Burpees to a 6" target

Scaling: Go slow