(Long Metcon)

Movement Prep:
2 Min Quad Roll
2 Min Bow-and Arrow Stretch

With a Partner...
400 m Run/Sampson Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees

NOTE: For non-runners they can bike or ski

3 Rounds of "Rowling"

30 Min EMOTM
5 Pull-ups
10 Push-ups
15 Squats

NOTE: This is a KILLER so have beginner and intermediate people respect the volume and start with scaled numbers to begin with. Advanced athletes can count how many rounds they can stay prescribed - we only have one person who has ever done it prescribed all the way - Alan Carter! Partner version is the ONLY way anyone new should approach this workout - Partner 1 does a minute, partner 2 does the next minute.

Partner Chelsea, or start with 4-8-12 or 3-6-9 reps