(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
Banded Walking Series

Warm-up: 10 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength: 25 Min
18 Min E2MOTM
Sumo Deadlift
10-5-3-1-1-1-3-5-10
Peak at third single and then go 90%/85%/65%

NOTE: Built in Warm-up so no need for more than one weighted warm-up round. Does not need to be a PR day to be effective.
https://youtu.be/wQHSYDSgDn8

Conditioning: 20 Min
3 Rounds for Time
10 Power Cleans (135/95)
10 Burpees Over Bar
50 Double Unders

Scaling: Light Cleans, 2X Singles