(Mobility/Short Strength/Medium Metcon)

Warm-up: 15 Min
400m Goose Run
Locomotion

Strength: 15 Min
8 Minutes Every 30 Seconds...
Atlas Stones Ground to Shoulder
Start Light and build to AHAP

Note: https://youtu.be/3vu6DX8txr4

Conditioning: 30 Mins
24 Min AMRAP
Partner Relay
16 Russian KB Swings (32/24)
8 Tire Flip and Jump
40m Shuttle Sprint

Scaling: Light Bell, Small Tire

Note: Each Partner completes all Reps then switch.

Rainy Day Option
Strength:
8 Min E2MOTM
Deadlifts
5-5-5-5

Conditioning:
24 Min AMRAP
16 Russian KB Swings (32/24)
8 Deadlifts (155/105)
8 Lateral Bar Hops (Over and Back is 1 rep)
16 Double Unders (2x Singles)