(Long Metcon)

Warm-up: (10 Min)
7 Min Agility Course

Workout: (45 min - 15 min demo/set up, 25 - 35 min WORK)
4 Rounds for Time (With a Partner)

8 Hero Makers (55s/35s) / Partner Holds Plank
20 Deadlifts (275/205) / Partner Holds Wall Sit
24 Knees To Elbow / Partner Holds Bar Hang 

Cash Out: 500 Double Unders / Partner Rows

Athletes split the work.  Time must stop if Holds are broken.

Scaling: 
Light and Elevated / Elevated Plank
Suitcase Deadlifts / >90 Degree Wall Sit
DeadBugs / Toe Assisted Bar Hang