(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Squat Series

Warm-up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength: 20 Min
18 Min E2MOTM
Back Squat
7-5-3-1-1-1-3-5-7

Note: Slowly build AHAP the 90%, 85%, 75%. This is not a PR day, focus on the last three heavy sets.

Conditioning: 15 Min
10 Min AMRAP
8 Knees to Elbow
8 DB Squat Clean Thrusters (2x50/2x35)
12 DB Lunges

Scaling:
Hanging Knee Raises, light DBs