(Long Metcon)

Movement Prep:
2 Rounds of Tabata
PVC Pass Throughs
Overhead Squats
PVC See-Saw Steps (R)
PVC See-Saw Steps (L)

Warm-up:
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski
Then...
Burgener Warm-up
Barbell Warm-up #2

Workout:
7 rounds for reps...
1 Minute Muscle Snatches (75/55)
1 Minute Overhead Squats (75/55)
1 Minute Burpees-Over-Bar
1 minute Rest

Score total reps

Scaled:
Go Slow!