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

Metcon:

"Andy"

With a 20lb weight vest:

25 Thrusters 115#

50 Box Jumps 24in.

75 Deadlifts 115#

1.5 Mile Run

75 Deadlifts 115#

50 Box Jumps 24in.

25 Thrusters 115#