(Mobility/Short Strength/Medium Metcon)

Movement Prep:
Banded YWTL & 90/90s

Warm-up:
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s

Strength:
Shoulder Press
9-7-5-3-1

Conditioning:
20 Min with a Partner
"Hang In There"
20 Min EMOTM
5 Thrusters (95/65)
5 Burpees

Partner Hangs from Pull-up Bar while other partner completes the 10 reps then rest until the next minute.

Scaling: Lighter load, ring row hang, drop a rep if caught by the clock