(Long Metcon)

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Note: 5 reps on each arm stay with the second arm to begin the next movement.

Workout: 40 Min
For Time
55 Wall Balls (20/14 @10')
45 Russian Swings (32/42)
35 Box Jumps (24"/20")
25 Pull-ups
15 Handstand Push-ups
25 Pull-ups
35 Box Jumps
45 Russian Swings
55 Wall Balls

Scaling:
Light weight, Low box, box HSPU