(Mobility/Long Strength/Short Metcon)

Movement Prep:
Wrist Series

Warm Up:
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

10 Min EMOTM
Even Minute
20 Alternating Single Leg V-ups

Odd Minute
Work for 30 seconds Max Handstand Walk or Handstand walk around the box.

16 Min AMRAP
8 Strict Pull-ups
4 Front Squat (Bodyweight)

Scaling: Lighter load, leg assisted gymnastics movement