(Long Metcon)

Warm-up: 10 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Workout: 50 Min
For Time
60 Back Squats (95/65)
55 Double Unders
50 Deadlifts (95/65)
45 Burpees
40 Sit-ups
35 Hang Power Cleans (95/65)
30 Wall Balls (20/14 @ 10')
25 Push Presses (95/65)
20 Alternating Pistols
15 Thrusters (95/65)
10 Ring Muscle-ups
5 Rope Climbs

40 Min Cap

Scaling: AMRAP with 1/2 Reps, Reps, Light Weight