(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
2 Min KB Arm Bar
2 Min Couch Stretch

Warm-up: 15 Min
8 Rounds (4 Each) Partner Relay Style
2 Burpees
4 KB Goblet Squats
6 Wall Balls
8 Shuttle Sprint

Note: Relay after each movement except the shuttle sprints.
A1: 2 Burpees, A2: 2 Burpees, A1: 4 Goblet Squats, A2: Goblet Squats, A1: Wall Balls, A2: Wall Balls, A1: 1 Shuttle Sprint A2: 1 Shuttle Sprint.
Remember this is a warm up have athletes start slow and increase intensity as they go.

Strength: 15 Min
12 Min E2MOTM
Squat Clean Thrusters
7-5-3-1-1-1

Conditioning: 20 Min
12 Min AMRAP
6 Single Arm DB Thrusters (50/35) (R)
6 Single Arm DB Front Rack Lunges (R)
6 Single Arm DB Thrusters (50/35) (L)
6 Single Arm DB Front Rack Lunges (L)
6 Strict Pull-ups

Scaling: Lighter DB, Banded or Leg assisted Stritch Pull-ups