(Long Metcon)

Warm-up:
3 Rounds of Tabata
Passive Hang/Hanging Shrugs/Kip Swings
Swings Russian KB Swings/Overhead/One-arm
Mountain Climbers/Squat Thrusts/Burpees
Single Unders/Single Leg/Double Unders
Lunges/Reverse Lunge/Jumping Lunge

Workout:
8 Min AMRAP
Buy In: 30/24 Calorie Row
9 Burpees
15 Deadlifts (185/135)
21 Wall Balls (20/14 @ 10")

2 Min Rest

8 Min AMRAP
Buy in: 20 Box Jump Overs (24'/20')
9 Pull-ups
15 Goblet Squats (24/16)
21 KB Swings (24/16)

2 Min Rest

8 Min AMRAP
Buy In: 100 Double Unders
9 Push-ups
15 DB Deadlift (2x50/35)
21 DB Thrusters (2x50/35)

Scaling:
Light and Low, Jumping Pull-ups, 2X Singles, Box or Bar Push-ups