(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 Rounds Tabata
Russian Swings
Scap Push-ups
Good Mornings
Kip Swing

Warm Up:
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength:
10 Min E2MOTM
KB Clean and Press
5-5-5-5-5 (each arm)

Conditioning:
10 Min AMRAP
8 KB Squat Cleans (32/24)
8 Toes-To-Bar
16 Lateral Jumps over the KB

Scaling:
Ligher Load