(Long Metcon)

Warm-up: (10 Min)
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Workout: (50 Min with setup and instruction - Plan on full 40 for workout)
60 Back Squats (95/65)
55 Double Unders
50 Deadlifts (95/65)
45 Burpees
40 Sit-ups
35 Power Cleans (95/65)
30 Toes-to-bar
25 Overhead Squats (95/65)
20 Alternating Pistols
15 Power Snatches (95/65)
10 Ring Muscle-ups
5 Rope Climbs

40 Min Cap

NOTE: You will have a lot of setup and movement instruction time for this workout. Leave ropes out of way until they are needed. Scale Muscle-ups to Row/Transition/Jumping Ring Dip. Cover scaling options for each movement.

Scaling: Cut Reps, Light Weight