(Long Metcon)

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Workout:
4 Minutes to Finish
10 Push-ups
20 Pull-ups
30 KB Snatch (24/16)
40 Deadlifts (165/115)

2 Min Rest

6 Minutes to Finish
10 Push-ups
20 Pull-ups
30 KB Snatch (24/16)
40 Deadlifts (165/115)

2 Min Rest

12 Minutes to Finish
10 Push-ups
20 Pull-ups
30 KB Snatch (24/16)
40 Deadlifts (165/115)

Last Seen 4/28/15

Scaling:
Elevated, Banded, Dumbell, Light