(Mobility/Short Strength/Medium Metcon)

Warm-up: 10 Min
3 Rounds of Tabata...
Good Mornings
Overhead Squat
Scap Push-ups
Ring Rows
Burpees

Strength: 15 Min
8 Min E2MOTM
8-8-8-8 Single Leg Deadlift (Each leg)

NOTE: Start with leg furthest from KB off ground, and switch to closest for rounds 3 and 4. Focus on maintaining square shoulders and proper midline stabilization. KB touches ground NEXT to foot and not in front of toe like with weighted See Saws. Attempt to keep opposite foot off ground entire 8 reps.

Conditioning: 30 Min
"8 Nights of Hanukkah"
1-2-3-4-5-6-7-8
Bear Complex (95/65)
Perform one round of Cindy after each set of Bear Complexes

Bear Complex = 1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

NOTE: Plan on covering Bear Complex for at least 5 minutes. Allow athletes who understand the movement pretty well to do the "Flow Bear" where you can squat clean thruster the first portion of the complex. Keep Cindy scaled for Sub-1 Minute, using 4-8-12 rep count if needed.

Scaling:
Ring Rows, Elevated Push-up and Light Barbell