(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Hip Floss
2 Min Butcher Block Stretch
2 Min Pole Squat

Warm Up: 15 Mins
8 Min AMRAP
Across gym and back...
Lunge-Lunge-Inchworm-Push-up-Inchworm
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Strength: 15 Min
10 Min E2MOTM
Front Squat w/3 Sec Pause
3-3-3-3-3

Conditioning: 20 Min
3 Rounds
20 Alternating Dumbell Snatch (50/35)
8 Toes-to-Bar

2 Min rest

3 Rounds
10 Single Arm Overhead Lunge (50/35)
10 Deadlifts (225/155)

Scaling:
Lighter weights, Hanging Knee Raises