(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
2 Min Calf Smash
2 Min Bow and Arrow

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 or Ski
Then...
Burgener Warm-up
Barbell Warm-up #2

Strength: 15 Min
Over Head Squat E2MOTM
5 - 3 - 3 - 1 - 1 - 1

Conditioning: 20 Min
"Gary"
3 Rounds

7 Muscle Ups
22 Snatches (95/65)
70 Double Unders

Scaling:
Ring Rows & Ring Dips
Singles
Stay Light