(Long Metcon)

Warm-up: (10 Min)
Parther Med-Ball Toss

Strength/Fun: (10 Min)
Heavy Box Pushes

NOTE: Setup 3 box stations with a stack of 45s next to one, 25's next to another and 15s next to third. Have group self-divide to box they want to work with. After each person does a down and back with one weight, add another and everyone tries again. Go until box is very heavy - if people get outclassed on a weight they can team up with a second person. If you have time, keep adding weight until EVERYONE has to partner up with someone to make the round trip.

Workout: (40 Min)
30 Minute AMRAP
Row 250 Meters
20 Med Ball Sit-ups
15 KB Sumo Deadlight High Pull
10 Med Ball Thrusters

NOTE: Plan on covering SDHP with everyone as newcomers will need to instruction and old-timers will need a refresher. With Med-Ball Sit-ups, people can use their KB to pinch toes under if they are having difficulty with feet leaving ground. MB Thruster is just as it sounds, paying attention to a good overhead position - encourage a half-second pause at the tyop to get prople into proper lockout with middle of ball stacked over the shoulders. Start people spread out on movements too share rowers.

Scaling:
Slow and Light