(Mobility/Long Strength/Short Metcon)

Movement Prep:
1 Min T-spine on Roller
10 Hanging Shrugs
1 Min Butchers Block Stretch
10 Hanging Shrugs

Warm Up:
8 Min AMRAP
Across gym and back...
Lunge-Lunge-Inchworm-Push-up-Inchworm
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Strength:
20 Min EMOTM
3 Power Cleans
Start light and build to AHAP

Conditioning:
60 Toes-to-bar for time
Every time you come off the bar perform 5 burpees

Scaling:
Hanging Knee Raises