(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Weighted Ankle Dorsiflexion
2 Min Quad Roll

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:
12 Min EMOTM
5-5-3-3-1-1
Odd - Weighted Pull-ups
Even - Weighted Push-ups

Conditioning:
20-14-8
Pistols
1 Legged Burpees
DB Snatches (50/35)

Scaling: Reverse Lunges, Regular Burpees, Light Snatch