(Long Metcon)

Warm-up: 20 Min
200m Run/Row/Ski/2X Bike
Then 3 Rounds of...
6 Air Squats
6 Break Dancers
6 One Arm Swings (R)
6 One Arm Press (R)
6 One Arm Swings (L)
6 One Arm Press (L)
Then...
400 M Run/Row/Ski/2X Bike

Note: https://youtu.be/yiW38r3p76w

Workout: 40 Min
“Annie Are You OK?”
21-15-9 for time:
Row for calories
Thrusters (65/45)
Med Ball Squat Clean (20/14)
Sumo Deadlift High Pull (65/45)
Wall Ball (20/14@ 10')
Burpees

Scaling: Light and Low, KB for Barbell movements