(Mobility/Long Strength/Short Metcon)

Movement Prep:
Squat Series

Warm Up:
8 Min AMRAP
Across gym and back...
Push-up / Spiderman Step and Crawl / Push-up
Russian Lunges
Crab Walk
Shuttle Sprint
See Saw Step Broad Jumps

Strength:
24 Min E2MOTM
3-3-3 Front Squats
5-5-5 Ring Push-ups
7-7-7 Back Squats
9-9-9 Ring Rows

Conditioning:
5 Rounds For Time
10 Back Squat (115/85)
10 Knees-to-Elbow
5 Push Press (115/85)

Scaling: Lighter Back Squat, Hanging Knee Raises, Box/Bar Push-ups