(Long Metcon)

Warm-up:
Med Ball Warm-up
2 Rounds
10 MB Kayakers (2 Touches=1 rep)
10 MB Wall Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges (each side)
10 MB Wall Balls
10 MB Burpees

Workout:
Done in sets of 10, dropping last movement each round
100 Double Unders (200 Singles)
90 Sit-ups
80 Power Clean (135/95)
70 Box Jumps (24"/20")
60 Back Squats (135/95)
50 Pull-ups
40 Push Jerk (135/95)
30 Pistols
20 Burpee Box Jump
10 Thrusters (135/95)

Scaling: 2X Singles, Lighter Bar, Jumping Pull-ups, Low Box, Reverse Lunges