For today’s longer Met-con,try to stay consistent with your running pace, pick a speed you can stick with and keep moving. Scale HSPU by volume or with pike push-ups and box variations.

For Time

800M Run
40 Wall Balls (20/14)
400M Run
40 Kettlebell Swings (53/35)
200M Run
20 Handstand Push-ups

rest 5 minutes or more

For Time

Assault Bike Calorie Sprint Test
40/30