(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Scap Series

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

Note: https://youtu.be/M7pJVyJe1Co

Strength: 15 Min
10 Min EMOTM
Min 1: 6 Archer Push-ups (3 Each side)
Min 2: 6 False Grip Ring Row

Note: https://youtu.be/vDF7c_R3hic
For False Grip Ring Rows, pull, knuckels together, thumbs to bottom of sternum.

Conditioning: 15 Min
12 Min. AMRAP
1 Push-ups
2 Pull-ups
3 Wall-Balls (20/14 @ 10')
Increase Reps to 2/4/6 Round 2
Increase Reps to 3/6/9 Round 3
Repeat pattern until clock runs out

Scaling: Elevated Push-ups, Leg assisted Pull-ups, Light Ball Low Target