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:

"Gracie"

5 Rounds

5 Back Squats 135/105#

10 HSPU's

15 Toes to Bar

20 Kettlebell Swings 53/35#

100yd Run