(Long Metcon)

Warm-up: 10 Mins
Locomotion

Workout: 50 MIns
6 Min AMRAP
:60 Wall Sit
40 Front Rack Lunges (95/65)
20 Alternating Pistols
Max Rep Push Press (95/65)

3 Mins Rest

6 Mins of
:45 Max Rep Overhead Squat (95/65)
:15 rest
:45s Toes-to-Bar
:15 Rest

3 Min Rest

6 Min
EMOTM
6 Squat Clean Thruster (95/65)
6 KB Swings (32/24)

3 Min Rest

6 Min E2MOTM
1 Strict Bear Complex (95/65)
15 Handstand Push-ups

3 Min Rest

6 Min AMRAP
200m Run
10 Burpee Over Bar

Record Score after each round

Scaling: Light Barbell, Reverse Lunge for Pistols, Hanging Knee Raises for T2B, Feet or toes on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown., 

Note: https://youtu.be/oOd_VaYDFSw