(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Banded Ankles
2 Min Butcher Block Stretch

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength:
14 Min E2MOTM
Overhead Squat
7-5-3-3-1-1-1

Conditioning:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Scaling:
Jumping Pull-up, DB Thruster