(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
:90 each Movement
Arm Bars
Punch and Crunch
Windmills
Tea Pots

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength:15 Min
10 Min E2MOTM
KB Dead Cleans
5-5-5-5-5 (each side)

Conditioning: 20 Min
2 Rounds For Time
400m Run
10 Power Snatches (95/65)
10 Overhead Squat (95/65)

Scaling:
Go light, Overhead Lunges