(Long Metcon)

Warm-up: 10 Min
Locomotion

Workout: 50 Min
"Filthy Fifty"
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 KB Swings (16/12)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35)
50 Good Mornings (45/35)
50 Wall Balls (20/14 to 10'/9')
50 Burpees
50 Double Unders

Scaling:
Light, low and 30 reps each