(Long Metcon)
Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch
Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings
Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC
Workout: 45 Min
For Time
800m Run
30 Squat Snatches (95/65)
400m Run
15 Ring Muscle-ups
200m Run
15 Handstand Push-ups
400m Run
30 Overhead Squats (95/65)
800m Run
40 Min Cap
Scaling: Split Snatch and Overhead Lunge, Ring Rows and Dips, HSPUs on Box or DB Press (for those who do not wish to be upsidedown)