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

Weights:

8 min EMOM-- 5 Thrusters ascending in weight

Metcon:

Fran

21-15-9

Thrusters 95/65#

Pull-ups

then

5k cool down pace bike