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

Weightlifting:

Front Squats 5x3@ 85%

Metcon:

4 Rounds:

400m Run

30 Leg lifts

20 Lunges 

10 Push Jerk 95/65#