(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Squat Series

Warm-up: (15 Min)
2 Rounds...
5 Punch and Crunch - R
5 Punch and Crunch - L
10 Russian Lunges
10 Burpees
20 Russian KB Swings
200m Row/Run/Ski

Strength: (20 Min)
16 Min E2MOTM
Odd Min: 7 DB Front Squats + Max Farmer's Carry
Even Min: Rest

NOTE: With a busy class have people paired up and share DBs, one working in Odd Min and one working in Even Min. Encourage people to go as heavy as they can.

Conditioning: (20 Min)
3 Rounds for time...
20 Weighted Box Step-Ups (2 x 35/ 2 x 25 to 20/16)
40 Kayakers (45/25)
80 Single-Unders

NOTE: Yes - these are single unders! Even for folks who can do doubles they should work on fast singles for the WOD.

Light or No Weight