(Mobility/Long Strength/Short Metcon)

Movement Prep:
Banded YWTLs

Warm Up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Strength:
14 Min E2MOTM
Push Jerk
5-5-3-3-1-1-1

Conditioning:
9 min AMRAP
3 Bar Muscle Ups
6 Push Presses (135/95)
12 Box Jumps (24"/20")

Scaling:
Jumping Bar MU's, Light Weight.