(Long Metcon)

Warm-up:
Locomotion

Fun:
Max Height Box Jump
Max Distance Broad Jump
Max Distance Med-Ball Toss

Workout:
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

Scaling:
Light and Low