(Mobility/Long Strength/Short Metcon)

Movement Prep:
"Glute Blaster"

Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

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

Conditioning:
5 Rounds for Time
5 Unbroken Bear Complexes - Touch-and-go (115/80)
1 Min Rest Between Rounds

Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press
Touch-n-go Squat Clean Thruster is ok here.

Scaling: 3 or 4 Bear Complexes per round with reset on ground instead of touch and go.