(Long Metcon)

Warm-up: (10 Min)
Locomotion

Workout: (50 Min)
7 Rounds starting every 6 Minutes
250m Row
20 KB Swings (24/16)
15 Pull-ups
10 Thrusters (95/65)

NOTE: If round takes more than 5 minutes then scale reps. With a larger class you can have two waves starting row offset by 2 minutes to allow first round to leave rowers.

Scaling:
200, 15, 10, 5 w/light KB and bar, Jumping Pull-ups