(Mobility/Short Strength/Medium Metcon)

Warm-up: 10 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength: 20 Min
Deadlift
3-3-3-3-3

Note: Extra time here for warming up Deadlift.

Conditioning: 30 Min
6 Min EMOTM
Burpee Over Bar Ladder
Start @ 8 Reps by 2 EMOTM

2 Min Rest

6 Min AMRAP
6 Hang Clean and Jerk (135/95)
6 DB Snatches (50/35)

2 Min Rest

6 Rounds for Time
3 Thrusters (135/95)
30 Double Unders

Scaling: Start with 6 BOB reps and only increasing by 1 each round. Lighter load for barbell and DB movements, 2X Singles.