(Long Metcon)

Warm-up:
"Bumper Medley"
10 Reps or Round Trips each...
Torso Twists
Halos
Power Cleans
Front Squats
Push Presses
Good Mornings
Russian Lunges
Push-ups
FWD/BWD Jumps
Lateral Jumps

Workout:
"Kelly"
5 Rounds
400m Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14 @ 9'/10')

Scaling: Light and Low