(Long Metcon)

Warm-up: 10 Min
Locomotion

Workout: 50 Min
"Don"
400m Run
50 Burpees
400m Run
40 Burpees
400m Run
30 Burpees
400m Run
20 Burpees
400m Run
10 Burpees
RX with a 20lb vest

40 Min Cap

Scaling: 200m Run