(Long Metcon)

Warm-up:
7 Min Agility Course

Fun:
Teams of 6 (or less)
6 Min Bike, Ski, Row Relay
30 Sec. On / 30 Sec. Off
Record Total Meters

Workout:
"Dirty Thirty"
30 Burpees
30 Pull-ups
30 Box jumps (24"/20")
30 Medball Squat Cleans (20/14)
30 Push-ups
30 Jumping Lunges
30 KB Swings (24/16)
30 Sit-ups
30 KB Push Press (24/16)
30 Double Unders

Scaling:
2 rounds with 15 reps each, 2x single unders