(Mobility/Long Strength/Short Metcon)

Movement Prep:
2X Sampson Stretch Complex

Warm Up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Barbell Warm-up #1

Strength:
20 Min EMOTM
Min 1-5: 3 Squat Cleans
Min 5-20: 1 Squat Clean
Start light work to AHAP

Conditioning:
10 Min EMOTM
3 rounds of
1 Russian Swing (32/24)
1 Swing with Squat
1 Squat Clean or KB Wall Ball

Scaling: Stay light do 5 rounds