Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Weightlifting:

10min EMOM-- 3 Squat Snatches Ascending in weight

Metcon (11.1):

10 Min AMRAP:

30 Double Unders

15 Power Snatches

Cool Down:

10k Bike