(Long Metcon)

Warm-up: (10 Min)
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Then...

8 Min to establish 7 RM Deadlift (10 Min)

Workout: (40 Min w/Setup)
8 Deadlifts (335/205 or 7 RM)
40 Weighted Sit-ups (35/25)
80 Double-unders
4 Rope climbs (15' or 12' from seated)
80 Wall-balls (20/14 @ 10')
4 Rope climbs (15' or 12' from seated)
80 Double-unders
40 Weighted Sit-ups (35/25)
8 Deadlifts (335/205)

30 Min. Time Cap
Last Seen: 7/26/16

NOTE: Weighted Sit-ups are dumbbells held like a bowtie against chest.

Scaled:
2 Rounds of 1/2 Reps w/2 Min rest between rounds. 160 Single Unders. Light everything!