(Mobility/Short Strength/Medium Metcon)

Mobility: 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: 15 Min
12 Min E2MOTM
Back Squat
3-3-3-3-3+

Note: Give folks plenty of time to warm up to a challenging weight for three (80-85%) before starting the clock. the last set is max rep.

Conditioning: 20 Min
3 Rounds for Time
100 Double Unders
50 Wall Balls (20/14 @ 10")
25 Sit-ups

Scaling:
2x Singles, light and low Wall Balls