(Mobility/Long Strength/Short Metcon)

Movement Prep:
Squat Series

Warm Up:
20 Canadian Claps
20 Lunge Forward, Lunge Backward
20 Air Squats Building to Squat Jumps
5 Inch Worm Complex
500m Row or Run

15 Min E3MOTM
5-5-5-5-5 Wide Stance Box Squat + 3 Seated Box Jumps immediately after each set of squats

10 Min AMRAP
200m Run
10 Overhead Squats (95/65)
1 Rope Climb

Scaling: Lighter Load, Rope Pull-to-stand