(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Wrist Series

Warm-up: 15 Min
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
Burgener Warm-up
Barbell Warm-up #2

Strength: 20 Min
5 Rounds EMOTM
Min 1: 5 Ring Rows
Min 2: 5 Strict Handstand Push-ups
Min 3: 5 Ring Push-ups

NOTE: Set up scaling so 5 reps is tough. Elevate feet for stronger push-up folks emphasize external rotation of rings at the top. Use pike off of box or floor for Handstand scaling. Use Ab-mats (no more than 2) to scale HSPU range of motion. Larger clases should partner up to share equipment.

Conditioning: 10 Min
CF Open 16.3
10 Snatches (75/55)
4 Bar Muscle-ups

Scaling: Light Bar, Jumping Bar Muscle-ups