(Long Metcon)

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

Workout: (45 Min w/setup and warm-up)
600 Meter Row
6 Rounds
8 Power Cleans (135/95)
8 Box Jumps (24/20)
400 Meter Ski or Bike
4 Rounds
8 Shoulder to Overhead (135/95)
8 Box Jump Overs (24/20)
200 Double Unders
2 Rounds
8 Thrusters (135/95)
8 Burpee Box Jump Overs (24/20)

Time Cap: 30 Minutes

NOTE: Have a larger class divided up and start 1/2 on rowers 1/4 on Bike/Ski and 1/4 on Double Unders. Then stick with the proper order of other movements. If there is a jam-up on Ski/Bike people can do doubles instead. By halfway things should be spread out.

Scaling:
Light Weight, Lower Box, Single Unders