(Mobility/Long Strength/Short Metcon)

Movement Prep:
Mel's Hip flow
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pidgeon
Knee Hug
Cossack Lunge

Warm Up:
Med Ball Partner Relay...
Squat to MB / Boot Scrapers
MB Push Press / Walking Lunges
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength:
14 Min E2MOTM
Front Squat with 5 Second Hold in the Bottom of the last 2 reps of each set
6-6-4-4-2-2-2

Conditioning: 15 Min
3 Rounds For Time
15 KB Squat Cleans (32/24)
400m Run

Scaling: Lighter KB Squat Cleans.