(Long Metcon)

Warm-up:
Locomotion

Workout:
"Luke"
For Time
400 meter Row
15 Clean-and-Jerks (155/105)
400 Meter Row
30 Toes-to-Bars
400 Meter Row
45 Wall Ball Shots (20/14 @10')
400 Meter Row
45 Kettlebell Swings (24/16)
400 Meter Row
30 Ring Dips
400 Meter Row
15 Weighted Lunge Steps (155/105 lb)
400 Meter Row

40 Min Cap

Scaling:
DBs, Light Ball. Knee Raises, Leg assisted Dips