(Mobility/Long Strength/Short Metcon)

Movement Prep:
Front Rack Series
2 Min T-Spine Roll
2 Min Banded Rack Stretch
2 Min PVC Rack Stretch

Warm Up:
With a Partner 500m Row/Rotating Plank then...

Virtual Helen
3 Rounds for Time
40 Run-in-place/High-Knees
21 Weightless KB Swings
12 Pull Ups with PVC


Strength:
15 Min EMOTM
Min 1: 20-40 sec Tuck Hold
Min 2: Max Ring Push Ups (8-10 reps)
Min 3: Max Ring Rows (8-10 reps)

Conditioning:
3 Rounds
10 Power Cleans (185/135)
10 Burpees

Scaling:
Light bar