WOD:

3 sets @ of Flow/Accessory
12 Russian Twists/side w/ 5-15lb plate
15 Banded Terminal Knee Ext /side
3 TGU/side
15 Bent Over Rev Flys

(after breif stretch/warmup)

Metcon (2 Rounds for reps)
7 min AMRAP @  85-90% effort
14 Thrusters 75lb/55lb
14 CTB
14 Box Jumps @ 24″/20″
rest 4 min b/t rounds

55+ 65lb/45lb