(Long Metcon)

Warm-up: 10 Min
"Bumper Medley"

Note:
10 Reps or Round Trips each...
Torso Twists
Halos
Squat Cleans
Push Presses
Overhead Lunge
Good Mornings
Push-ups
FWD/BWD Jumps
Lateral Jumps

Note: https://youtu.be/maFL3_yNlWo

Conditioning: 50 Min
"Cady"
20 Pull Ups
30 Squat Cleans (115/75)
20 Box Jumps (24/20)
30 Thrusters (115/75)
20 Push Ups
30 Push Presses (115/75)
20 Push Ups
30 Thrusters (115/75)
20 Box Jumps (24/20)
30 Squat Cleans (115/75)
20 Pull Ups

40 Min Cap

Scaled: Do half reps and stay light