(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:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength:
20 Min E2MOTM (3 Min. on 10s)
Back Squat
10-5-3-1-1-1-3-5-10

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

Conditioning:
3 Rounds for Time
10 Deadlifts (255/175)
50 Double Unders

Scaling: 2X Singles, lighter load