(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
6 minute Tabata
Captain Morgans L
Captain Morgans R
Alternating plank reaches
Hollow Rocks

Note: The Capt Morgans can be modified to a hip dip and reach. https://www.youtube.com/watch?v=Gk3Id1hK508

Warm Up:
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike

Strength: 20 Min
Push Press E2MOTM
7-5-3-1-1-1-3-5-7
AHAP, Then 90%-85%-65%

Note: Start light, slowly lowly build AHAP (not a PR day) then 90%, 85%, 65%

Conditioning: 15 Min
CrossFit Games Open WOD 13.2
10 min AMRAP
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Scaling:
Light and low

Note: http://games.crossfit.com/workouts/the-open