(Mobility/Long Strength/Short Metcon)

Movement Prep:
Theraband Warm-up #1
10 Internal/External Rotations (each side)
10 Backward Arm Circles (each side)
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest
Then...
3 Rounds of 3 KB Arm Bars (each side)

Warm up:
Locomotion

Strength:
10 Min Running clock
Turkish Get-ups
Start light and build to AHAP

Conditioning:
2 Rounds for Time
30 Wall Balls (20/14 @10')
25 Deadlift (225/155)
20 Burpees Over Bar
15 Handstand Push-ups

Scaling:
Lighter ball and bar, HSPU on Box.