(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 Rounds Tabata
Jumping Jacks
Skaters
High Steps
Lateral Hurdles
Fwd/Bkwd Quick Steps
Drop Squats

Warm Up:
2000m Partner Row with Plank Hold
Switch every 200m
Then...
Barbell Warm-up #1

Strength:
18 Min EMOTM
Hang Squat Clean
Start light build AHAP

Conditioning: 15 Min
9 Min AMRAP
Dumbell Burpee-Over-Box (35/25 over 20/16)

Scaling: Light and Low