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:

"19.2"

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans
  25 toes-to-bars
  50 double-unders
  13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans

Stop at 20 minutes.