(Mobility/Short Strength/Medium Metcon)

Movement Prep: 5 Min
2 Min Banded Ankles
2 Min 3 Point Pec Stretch

Warm-up: 15 Min
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Strength: 15 Min
12 Min E3MOTM
Tempo DB Bench or Floor Press
31X1
8-8-8-8

Note: Work with a partner to share equipment
https://youtu.be/woF8qUdcAig

Conditioning: 25 Min
21 Min E7MOTM
3 Rounds
10 DB Snatch (50/35)
10 DB Front Squat (2X 50/35)

Note:
Rounds should take 3 - 5 min so rest should be 2 - 4 min. Score each section's finish time.

Scaling: Lighter DBs,