(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Quad Roll
1 Min Scap Ring Rows
1 Min Hanging Shrugs

Warm-up:
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength:
12 Min E2MOTM
Alternating KB Curtsy Lunge
10*-10*-10*-10*-10*-10*
*= 10 Squat Swings

Conditioning:
3 Rounds For Time
10 Front Squats (135/95)
10 Burpees
10 Pull-ups

Scaling: Light Load, Jumping Pull-ups