"(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
3 Point Pec Stretch
2 Min Hip Floss

Warm-up: 10 Min
2 Rounds
10 MB Kayakers
10 MB Wall-Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges
10 MB Wall-Balls
10 MB Burpees

Note: Wall Sit Front Raises https://youtu.be/ZXKJ4g05H5E

Strength: 30 Min
22.5 Min E1.5MOTM
3-3-3-3-3 Weighted Pull-up
5-5-5-5-5 Deadlift
7-7-7-7-7 Bench or Floor Press
Advance to next movement every 2 Min

Note: Work in teams of 2 or 3 to share equipment there should be plenty of time to adjust weights between sets and to warm up the deadlifts not designed as a 5RM DL day.

Conditioning: 15 Mins
Deadlifts (225/155)

Scaling: Lighter load for Deads