(Long Metcon)

Warm-up: 15 Min
Locomotion

Workout: 45 Min
9 Rounds for Time:
9 Sit-ups
9 Wall Balls (20/14 @ 10')
9 Box Jumps (24/20)
9 Pull Ups
9 KB Squat Cleans (24/16)
9 Push-ups
9 KB Swings (24/16)
9 Air Squats
9 Toes-to-Bar

45 Min Time Cap

Scaling: Light and Low, Leg Assisted Pull-ups, Hnaging Knee Raises