(Mobility/Long Strength/Short Metcon)

Movement Prep:
10 Banded Overhead Squat
10 Banded Lunges (each side)
10 Banded Halos (each direction)

Warm-up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Strength:
12 Min E2MOTM
Front Squat
5-3-3-1-1-1

Conditioning:
12 min AMRAP
6 Curtis P's (95/65)
6 Burpees
6 Pull Ups
Curtis P = Hang Squat Clean, Lunge L, Lunge R,
Shoulder to Overhead

Scaling:
Light CPs, Leg Assisted pull-ups