(Mobility/Long Strength/Short Metcon)

Movement Prep:
5 321 Air squats
Monkey crawl
5 Russian Baby Makers 3 secs @ bottom
Duck Walk
5 PVC Overhead Squat 3 secs @ bottom
PVC Overhead Duck Walk

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:
18 Min E2MOTM
3-3-3 Overhead Squat
2-2-2 Squat Snatch
1-1-1 Snatch Balance

Conditioning:
7 Min AMRAP
Max Rep Hero Makers (2x50/2x35)

Scaling: Light DBs