(Mobility/Short Strength/Medium Metcon)

Warm-up: 10 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.

Movement Prep: 5 Min
3 Rounds Tabata
Banded Wall squats
Counter weight squats

Banded wall squats use light threabands https://youtu.be/701-F_Odwd0
Counter weight squats use 10lb bumpers https://youtu.be/5885GvsduCE

Strength: 15 Min
10 Min E2MOTM
32X1 Tempo Back Squat

Notes: Not a heavy day, these are for quality. Start at 50% of 1RM, add weight each set, if form breaks down then deload for the for the next set.
3 sec down 2 sec in the bottom of squat and X is a quick stand trying to avoid a bounce in the bottom of squat 1 second at the top to reset for the next rep.

Conditioning: 30 Min
10 Min EMOTM
10 Wall Balls (20/14@10'/9')
5 Shoulder-to-Overhead (115/75)

3 Min Rest

7 min AMRAP
3 Burpees
6 DB snatch(50/35)
12 Toe-to-Bar

Scaling: Light weight and hanging knee raises