(Mobility/Short Strength/Medium Metcon)

Mobility:
Scap Series

Warm-up:
2 Rounds of...
2 Inchworm Complex
4 KB Teapots (Each side)
6 Weighted See Saw Step
8 Push-ups
10 PVC Overhead Squats
200m Row/Ski/2X Bike

Then...
Burgener Warm-up

Strength:
8 Min E2MOTM
7-7-7-7 Hang Power Snatch

Conditioning:
3 Rounds for time...
500m Row
25 Overhead Squats (45/35)
5 Ring Muscle-ups

15 Min Cap

Scaling:
250m Row, Goblet Squats, 10 Ring Rows + 10 Leg-Assisted Ring Dips