(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
3 Point Pec Stretch
2 Min Hip Floss

Warm-up: 10 Min
Med Ball Warm-up
2 Rounds
10 MB Kayakers
10 MB Wall-Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges
10 MB Wall-Balls
10 MB Burpees

Note: Wall Sit Front Raises https://youtu.be/ZXKJ4g05H5E

Strength: 30 Min
Gymnastic strength pick your poison!
20 Min EMOTM

Min 1: HSU/ Ring Push-up /Push-up

Min 2: Pull-up/Chest-to-Bar/ Bar Muscle-ups

Pick a movement and number of reps as a goal for all 10 rounds

Note: There is 10 mins for set-up this is the time to give athletes new progressions and challenges.
Static holds are also great ie: handstand holds..

Ideas, make this you own
https://www.instagram.com/p/B0UMldmBr4G/?utm_source=ig_web_copy_link
https://www.instagram.com/p/ByXxMJ3hpLz/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B1HMQqegE6h/?utm_source=ig_web_copy_link
https://youtu.be/pLfbkYKyByA

Conditioning: 15 Mins
21-15-9
Kettlebell Wall ball (32kg/24kg)
Burpee-Over-KB

Note: https://youtu.be/siwBxy4wRNs

Scaling: Lighter load for kettlebell