(Mobility/Long Strength/Short Metcon)

Movement Prep:
Wrist Series

Warm-up:
"Bumper Medley"
10 Reps or Round Trips each...
Torso Twists
Halos
Squat Cleans
Push Presses
Overhead Lunge
Good Mornings
Push-ups
FWD/BWD Jumps
Lateral Jumps

Strength:
18 Min EMOTM 5-4-3-2-1-5
Strict Pull-ups
Strict Handstand Push-ups
Strict Ring Dips
Last Set of 5 Perform Negatives 3-5 second descent.

Conditioning:
18-15-12-9-6-3
Wall Balls (20/14 @ 10')
Reverse Burpees

Scaling: Light Ball, Low Target, Reverse Burpee to a mat or use the hands to help from the seted position.