(Mobility/Strength/Medium Metcon)

Mobility:
3 Rounds of Tabata
Dead Bug (Home, Contralateral, Ipsilateral)
Side Plank w/Reach (R)
Side Plank w/Reach (L)

Warm-up:
2X Sampson Complex
25 Stationary lunges
20 Air squats building to jumping squats
15 Hanging Shrugs
10 Burpees
5 Inchworms
3 x 10m Partner Banded Broad Jumps

Strength:
10 Min EMOTM
5-5-5-5-5 Shoulder Press

Conditioning:
5 Rounds for time
6 Hang Power Clean (165/105)
9 CTB Pull-ups
12 Jumping Lunges

Scaling: Light, Jumping Pull-ups, Regular Lunges