(Mobility/Long Strength/Short Metcon)

Movement Prep:
Scap Series

Warm-up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski

Then...
Burgener Warm-up

Strength:
8 Min EMOTM
1 High Hang Squat Snatch + Overhead Squat
Light

Rest 2 Min

8 Min EMOTM
1 Low Hang Squat Snatch + Overhead Squat
Medium

Rest 2 Min

8 Min EMOTM
1 Squat Snatch
Medium Heavy

Conditioning:
3 Rounds for time...
30 Overhead Walking Lunges (45/25)
20 Kayakers (45/25)
10 Push-ups

Scaling:
Unweighted lunges, light bumper, elevated push-ups