(Long Metcon)

Warm-up:
Locomotion

Workout: 45 Min
For time...
50 Wall-Balls (20/14 @ 10')
50 Sit-ups
40 Box Jumps (24/20)
40 Toes-to-Bars
30 Ring Rows
30 Burpees
20 Deadlifts (135/95)
20 Power Cleans (135/95)
10 Push Jerks (135/95)
10 Front Rack Lunge

35 Min Cap

Scaling:
Light barbell, Low Box, Hanging Knee Raises.