(Mobility/Long Strength/Short Metcon)

Movement Prep:
Wrist Series

Warm-up:
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike
Then...
Burgener Warm-up
Barbell Warm-up #2

Strength:
5 Rounds EMOTM
Min 1: 5 Ring Rows
Min 2: 5 Strict Handstand Push-ups
Min 3: 5 Ring Push-ups

Conditioning:
CF Open 16.3
7 Min AMRAP
10 Snatches (75/55)
4 Bar Muscle-ups

Scaling: Light Bar, Jumping Bar Muscle-ups