(Mobility/Long Strength/Short Metcon)

Movement Prep:
Shoulder Series

Warm Up:
PVC Warm-up (8 Min)

Strength:
18 Min. Every 90 Seconds
4-4-4 Shoulder Press
3-3-3 Push Press
2-2-2 Push Jerk
1-1-1 Split Jerk

Conditioning:
Crossfit Games Open Wod 12.1
7 Min AMRAP
Burpees to a 6" target

Scaling: Go slow