(Long Metcon)

Warm-up: 20 Min
400m Goose Run
Partner Med Ball Toss

Skill: 10 Min
Floor Wipers

Note: https://youtu.be/EOtoNqb19yE

Workout: 30 Min
"300"
For Time
25 Pull Ups,
50 Deadlifts (135/95),
50 Push Ups,
50 Box Jumps (24/20),
50 Floor Wipers (135/95),
50 Single Arm KB Clean and Press (16/12),
25 Pull Ups

Scaling: Jumping Pull-ups, KB DL, Elevated Push-up, Low Box, Empty Bar

Note: Extra time for set up and to cover all the movements.