(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Calf Smash
2 Min Pole Squat

Warm-up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength: 20 MIn
Back Squat
10-7-5-3-1-1-1

Conditioning: 15 Min
Crossfit Open 12.4
12 Min AMRAP
150 Wall Balls (20/14 @10")
90 Double Unders
30 Ring Muscle-ups

Scaling: 2 Rounds half reps, Ring Rows and Dips