(Mobility/Short Strength/Medium Metcon)

Movement Prep: 5 Min
2 Min Single Leg KB Deadlift
2 MIn KB Windmill

Warm-up: 15 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength: 15 Min
10 Min E2MOTM
Ring Push-ups with Extensions
3 Reps

Note: 1 Rep = 1 lower to bottom of Push-up, 1 extension out to side, 1 extension out overhead, repeat on other side then press back to top of Push-up.
Maintain Hollow throughout entire rep. Scale with body angle.
https://youtu.be/lhO8mWi8p6g

Conditioning: 20 MIn
15 Min AMRAP
9 Handstand Push-ups
12 Deadlifts (225/155)
15 Box Jumps (30/24)

Scaling: Light and Low, Knees or Toes on Box for HSPUs, DB Strict Press for athletes who do not wish to be upsidedown