(Long Metcon)

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Workout: 45 Min
For Time
50 Back Squats (135/95)
40 Pull Ups
30 Shoulder to Overhead (135/95)
50 Front Squats (95/65)
40 Pull Ups
30 Shoulder to Overhead (95/65)
50 Overhead Squats (75/55)
40 Pull Ups
30 Shoulder to Overhead (75/55)

40 Min Cap

Scaling: Lighter weight, Jumping Pull-ups