(Mobility/Short Strength/Medium Metcon)

Movement Prep: 5 Min
Squat Series

Note: https://youtu.be/SNOKu4QawdU

Warm-up: 10 Min
3 Rounds of Tabata
Passive Hang/Hanging Shrugs/Kip Swings
Russian KB Swings/Overhead Swings /One-arm
Mountain Climbers/Squat Thrusts/Burpees
Single Unders/Single Leg/Double Unders
Lunges/Reverse Lunge/Jumping Lunge

Strength: 15 Min
Back Squats
5-5-5-5-5

Conditioning: 30 Min
20 Min AMRAP
3 Front Squats (135/95)
4 Back Squats (135/95)
5 DB Bent-Over-Row (2X35/2X25)
6 DB Box Step-ups (20"/16" 2X35/2X25)
7 Burpees
8 Handstand Shoulder Taps

Scaling: Light weights, Handstand Shoulder Taps on the Box or from Plank

Note: Bar starts on the floor.
https://youtu.be/OrQtc2IaabU