(Mobility/Short Strength/Medium Metcon)

Movement Prep:
Scap Series

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

Strength:
Back Squat
5-5-5-5-5+
Establish 5 RM in 4th set & use 80% for max-rep in 5th set

Conditioning:
18 Min AMRAP
Teams of 3...
Athlete 1: 250m Row
Athlete 2: Alternating DB Snatch (50/35)
Athlete 3: Plank Hold
Rotate every 250m
Score total rounds + PP Reps

Scaling:
Light DB and Plank from box