Whoa! Quite the morning of work ...

Warm Up:
15 Sit Ups
10 Push Ups
10 Overhead Squats with PVC

Squats with PVC pipe on spine
Thrusters with PVC

Mobility:
PNF Hamstring
Calves on wall
Foam roll everything

MetCon:
135 lb./95 lb.
21 Deadlifts
18 Hang Power Cleans
15 Front Squats
12 Push Jerks
15 Front Squats
18 Hang Power Cleans
21 Deadlifts

Extra:
Not for time
50 Thrusters 65 lb./45 lb.
50 Thrusters 70 lb./50 lb.