(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min Calf Smash
2 Min Bow and Arrow Stretch

Warm Up: (15 Min)
1 Min Row/Bike/Ski - Easy
3 Rounds:
10 Air Squats
8 Supermans
6 Push-ups
4 Spidermans
2 Wall Walks
1 Min Row/Bike/Ski - Hard

Strength: (20 Min)
5 Rounds EMOTM
5 Ring Rows
5 Strict Handstand Push-ups
5 Weighted Push-ups

NOTE: Set up scaling so 5 reps is tough. Add weight vests or bumper on back for strong push-up folks. Use pike off of box or floor for Handstand scaling. For athletes who can get at least 50% depth on wall HSPU let them go to Ab-mat or gray pads. Enforce thumbs to lower rib-cage on Rows.

Conditioning: (20 Min w/13 for workout)
1 Min Max Rep Toes-to-Bar
1 Min Rest
2 Min Max Rep Russian KB Swing (24/16)
1 Min Rest
3 Min Max Rep Double-Under
1 Min Rest
4 Min Bottom-to-bottom Tabata Squat

NOTE: TTB is an event for the record boards so pelase record numbers. DUs are also for PR board so people who are good can just use 3 minutes to establish max Unbroken DUs which is the record criteria, and others not looking to contend that title can just do max total in 3 minutes minute and not worry about unbroken. Bottom to Bottom Squat means that the 10 second rest interval is held IN THE HOLE! This is brutal and should only be attempted by athletes who are up for the challenege and the rest can rest standing. Note that the hole is under tension, not relaxed and resting.

Scaling:
Knee-ups, Light KB, Singles, Regular Tabata