(Mobility/Long Strength/Short Metcon)

Movement Prep:10 Min
Theraband Warm-up

10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest

Warm Up: 10 Min
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Strength: 20 Min
15 Min E3MOTM
Min 1 - 7 Ring Push-ups
Min 2 - 7 Ring Rows
Min 3 - 7 Ring Tuck-ups (From Support)

Note: Emphasize External rotaion at the top of Push up. proper motor pattern for ring rows (slight pulldown for lat engagment, retraction of scaps and then thumbs to chest) Large classes can work with partners or teams of 3 to share 2 pairs of rings at the two different heights.
Some athletes may need to to tuck ups on a stable platform like 2 boxes or from hanging.

Conditioning: 20 Min
12 min AMRAP
36 Double Unders
18 Wall Balls (20/14@10')
9 Power Cleans (135/95)

Scaling: 2X Singles, Light and Low