(Mobility/Long Strength/Short Metcon)

Movement Prep:
Squat Series

Warm-up:
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength:
Back Squat
20 Min E2MOTM (3 Mins for sets of 10)
10-5-3-1-1-1-3-5-10
Peak at third single and then go 90%, 80%, 65%

Conditioning:
9 Min AMRAP
18 Wall Ball (20/14@ 10')
9 Toes-to-Bar

Scaling: Light Ball, Horizontal T2B