(Mobility/Long Strength/Short Metcon)

Movement Prep:
Shoulder Series

Warm Up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength:
20 Min E2MOTM (3 Min. for 10s)
10-5-3-1-1-1-3-5-10 Deadlift

Peak at third single and then go 90%/85%/65%

Conditioning:
12 Min AMRAP
12 Push Jerk (115/75)
12 Toes-to-Bar
12 Cal Row

Scaling: Lighter Load, Horizontal Toes-to-Bar