(Mobility/Long Strength/Short Metcon)

Movement Prep:
Squat Series

Warm-up:
2 Rounds...
5 Punch and Crunch - R
5 Punch and Crunch - L
10 Russian Lunges
10 Burpees
20 Russian KB Swings
200m Row/Run/Ski

Strength:
16 Min E2MOTM
Odd Min: 7 DB Front Squats + Max Farmer's Carry
Even Min: Rest

Conditioning:
3 Rounds for time...
20 Weighted Box Step-Ups (2 x 35/ 2 x 25 to 20/16)
40 Kayakers (45/25)
80 Single-Unders

Scaling:
Light or No Weight