(Mobility/Long Strength/Short Metcon)

Movement Prep:
TheraBand Warm-up

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

Strength:
18 Min E2MOTM
3-3-3 Weighted Pull-up
3-3-3 Push Press
3-3-3 Front Squat
Advance to next movement every 2 Min

Conditioning:
"Josh"
For time
100 strict presses (55/45)
Every minute 5 burpees

Scaling: Lighter load, :15 of Burpees