(Long Metcon)

Movement Prep:
2 Min Quad Roll
2 Min Bow-and Arrow Stretch

Warm-up:
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees

Then...
3 Rounds of "Rowling"

Workout:
"Chelsea"
30 Min EMOTM
5 Pull-ups
10 Push-ups
15 Air Squats

Scaling:
Partner Chelsea, or start with 4-8-12 or 3-6-9 reps