(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
2 Min Couch Stretch
2 Min PVC Rack Stretch

Warm Up: 20 Min
"Bumper Medley"

Note: https://youtu.be/maFL3_yNlWo
10 Reps or Round Trips each...
Torso Twists
Halos
Squat Cleans
Push Presses
Overhead Lunge
Good Mornings
Push-ups
FWD/BWD Jumps
Lateral Jumps

Then...
Barbel Warm-up #1

Strength: 20 Min
Squat Clean Thruster
7-5-3-3-1-1-1

Conditioning: 15 Min
10 Min AMRAP
8 Thrusters (95/65)
8 Toes-to-Bar
EMOTM 4 Burpees

NOTE: 10 Minutes STARTS with burpees!
Scaling:
3 or 2 Burpees per Minute, Air Squat, Step-ups