(Long Metcon)

Warm Up: 10 Min
Locomotion

Skill: 10 Min
Rope Climbs

Workout: 40 Min
3 Rounds:
21 KTE
21 KB Swings (24/16)
21 Med Ball Squat Cleans (20/14)
3 Rope Climbs
21 Wall Balls (20/14)
21 Good Mornings with Bar (45/30)
21 Push Press (45/30)

Scaled: 2X Rope pull-to-stand, light Bell and Ball, PVC Goodmorning, MB Push Press