(Long Metcon)

Warm-up: 15 Min
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Mountain Climbers*
Dancing Crab*
*=10 reps each side

Workout: 45 Min
"The Seven"
7 Rounds
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (32/24)
7 Pull Ups

40 Min Time Cap

Scaling: Lighter Loads, Hanging Knee Raises, Jumping Pull-ups, Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown.
5 Rounds