(Mobility/Short Strength/Medium Metcon)

Movement Prep:
2 Min. Hamstring Roll
2 Min. Bow-and-arrow Stretch

Warm-up:
3 Rounds of Tabata
Lunges
Russian KB Swing
Jump Rope
Goblet Squat
Dancing Crab
Scap Push-ups

Strength:
10 Min E2MOTM
5-5-5-5-5+ Deadlift
Hit 5 RM on 4th set and go 85% for Max Rep in 5th set

Conditioning:
"Jackie Meets Diane"
21-15-9
Handstand Push-ups
Row (For Calories)
Thrusters (45/35)
Pull-ups
Deadlift (225/155)

20 Min Cap

Scaling: Knees or Toes on a Box or Pike Push-up. DB strict press for athletes who dont want to be upsidedown, Jumping Pull-ups, light deadlift