(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Calf Smash
2 Min Banded Hip Floss

Warm-up:
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Strength:
5 Rounds of E3MOTM
Min 1: Deadlift 7-5-3-2-2
Min 2: 50 Double Unders (or 1 Min Max Rep Singles)
Min 3: Rest and adjust Deadlift weight

Conditioning:
12 Min AMRAP
Teams of Three
20 Calorie Row
Max Wall Balls (20/14 @10')
Max Alternating DB Snatch (50/35)

Rotate every 20 Cals, score wall Balls and Snatches

Scaling: Light DB and Ball