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:

Power Cleans 5x3@ 80% 3x1@ 90%

Metcon:

21-15-9-15-21

Bike Cal

Hang Cleans 115/75#

Toes to Bar