(Mobility/Long Strength/Short Metcon)

Movement Prep:10 Min
2X Sampson Stretch Complex

Warm Up: 10 Min
7 Min Agility Course

Strength: 20 Min
16 Min EMOTM
Odd Min: 5 Weighted Box Step-ups (each side)
Even Min: 7 Dumbell Row (each side)

Note: For Larger classes partner up and use Dbs and KBs

Conditioning: 20 Min
With a partner...
Both partners working
A1: 25 Wall Balls (20/14 @10')
A2: Max Jumping Lunges
Switch
A1: 25 Push Ups
A2: Max Double Unders
Switch
A1: 25 Box Jumps
A2: Max Burpees
Switch
A1: 25 Power Clean (135/95)
A2: Max Sit Ups
Switch
Score reps of body weight movements.

Scaling:
Light Ball. Lunges, Single Unders, DB Push Press