(Long Metcon)

Warm-up: 10 Min
Locomotion

Workout: 50 Min
7 Rounds starting every 6 Minutes
250m Row
20 KB Swings (24/16)
15 Thrusters (95/65)
10 Pull-ups

Scaling:
Light KB and bar, jumping Pull-ups

NOTE: With larger class have 1/2 start on Row and 1/2 end on Row