(Mobility/Long Strength/Short Metcon)

Movement Prep:
2X Sampson Stretch Complex

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Russian Lunge

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Barbell Warmup #2

Strength:
14 Min E2MOTM
Hang Squat Snatch
5-5-3-3-1-1-1

Conditioning:
12 Min AMRAP
9 OHS (75/55)
9 Box Jumps (24/20)
9 Knees-to-Elbow

Scaling:
light weight, Overhead Lunge, low Box, Hanging Knee Raises