(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Mel's Hip flow
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pidgeon
Knee Hug
Cossack Lunge

Note: https://youtu.be/3GFjkgHnJJU

Warm-up: 15 Min
Med Ball Partner Relay...
Squat to MB / Boot Scrapers
MB Push Press / Walking Lunges
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength: 15 Min
12 Min E2MOTM
Front Squat
7-5-3-3-1-1-1

Workout: 20 Min
"Death by Couplet"
EMOTM (until caught by the clock)
5 Front Squat (135/95 or 65% 1RM from Strength)
5 Burpee-Over-Bar

15 Min Cap

Scaling: 4 Reps of each, or 50%1RM