(Mobility/Short Strength/Medium Metcon)

Movement Prep:
5 321 Air squats
Monkey crawl
5 Russian Baby Makers 3 secs @ bottom
Spiderman Step and Crawl
5 PVC Overhead Squat 3 secs @ bottom
Duck Walk

Warm-up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Goblet Squats
10 Scap Ring Rows
Practice Jump Rope Remainder of 2 Min.

Strength:
Front Squats
3-3-3-3-3

Conditioning:
Teams of 2 Relay Style
18 Min AMRAP
6 Overhead Squat (95/65)
6 Chest-to-Bar Pull-ups
12 Lateral Bar Hops

Scaling: Unweighted bar, Jumping Chest-to-Bar, bar on ground