(Long Metcon)

Warm-up: 15 Min
Locomotion

Workout: 45 Min
100 Double Unders
90 Wall Ball Kayakers (20/14) (2 touches = 1 Rep)
80 KB Swings (24/16)
70 Toes-to-Bar
60 Single Leg Deadlift (24/16)
50 Overhead Squats (95/65)
40 DB Snatch (50/35)
30 Wall Balls (20/14 @ 10')
20 Burpee Pull-ups (6" Target)
10 Thrusters (95/65)

Sets of 10 Reps eliminate one movemnet after each round.

Scaling: 2X Singles, Light and Low, Hanging Knee Raises