(Long Metcon)

Movement Prep: (5 Min)
2 Min. Banded Ankles
2 Min. Quad Roll

Warm-up: (10 Min)
1 Min Jump Rope
Partner Med-Ball Toss
1 Min Jump Rope

Workout: (32 Min Workout w/10 Min Set-up)
5 Rounds...
4 Min AMRAP (Reps)
50 Double Unders
20 Pull-ups
Max Rep Thrusters
3 Min Rest Between Rounds

Round - Weight
1 - (75/55)
2 - (95/65)
3 - (115/80)
4 - (135/95)
5 - (155/105)

Score = Reps times # Round you are in
Ex. In round 3 you get 12 Reps x 3 = 36
Score each round separately

NOTE: Use 3 minutes rest to allow for math and score recording.

Scaling:
100 singles, Ring Rows, Start light, stay light