(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Couch Stretch
2 Min PVC Rack Stretch

Warm Up:
"Bumper Medley"

Then...
Barbel Warm-up #1

Strength:
Squat Clean Thruster
7-5-3-3-1-1-1

Conditioning:
10 Min AMRAP
8 Thrusters (95/65)
8 Toes-to-Bar
EMOTM 4 Burpees

Scaling:
3 or 2 Burpees per Minute, Air Squat, Step-ups