Warm-up:

200m Run

Arm/Leg Swings

200m Bike

30 Banded Good Mornings

20 Glute Bridges

12 OHS with Barbell

Weightlifting:

Front Squat 6x3 @85%

Metcon:

6 Rounds:

10 Clean & Jerks 105/95/65#

10 Burpees

10 Box Jumps