(Mobility/Short Strength/Medium Metcon)

Warm-up: 10 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: 15 Min
3 Rounds 9 Minutes
Teams of Three Rotate every Minute
:30/:30 Work/Rest
Strict Pull-up
Dead Lift (Body Weight)
Back Squat (Body Weight)
:45/:14 Work/Rest
Strict Pull-up
Dead Lift (Body Weight)
Back Squat (Body Weight)
:60 Work
Strict Pull-up
Dead Lift (Body Weight)
Back Squat (Body Weight)

Note: 2 Bars per team Back Squat Off Rack.

Workout: 35 Min
5 Rounds
20 Cal Erg
10 Burpee Box Jump (24"/20")
5 Strict Handstand Push-up

Scaling: Low Box, Knees or Toes on Box for HSPUs, DB Strict Press for athletes who do not wish to be upsidedown