(Mobility/Short Strength/Medium Metcon)

Mobility: 5 Min
Banded Walk

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength: 15 Min
Back Squat
5-5-5-5-5

Conditioning: 25 Min
18 MIn AMRAP
5 Ring Dips
10 Power Cleans (135/95)
15 Knees-to-Elbow
20 Wall Balls

Scaling: Leg assisted Dips, light Clean, Hanging Knee Raises, Light ball low target