(Long Metcon)

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

For Time
800m Run
30 Squat Snatches (95/65)
400m Run
15 Ring Muscle-ups
200m Run
15 Handstand Push-ups
400m Run
30 Overhead Squats (95/65)
800m Run

40 Min Cap

Scaling: Split Snatch and Overhead Lunge, Ring Rows and Dips, HSPUs on Box or DB Press (for those who do not wish to be upsidedown)