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Warm up: CrossFit Warmup x 3, at the end of each CFWU round complete 10 leg swings each and 10 pass thrus
Pre-mobility: Posterior chain smash

Health and Fitness
A. Three sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011, Rest 60 seconds
A2. Turkish Get-Ups x 2 reps each arm, Rest 60 seconds
A3. Double-Under Practice x 60 seconds, Rest 60 seconds

B. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Pull-Ups
Row 30 Calories

Classic:
A. Clean Pull to knees x 3-5 @ 40%
Tall Cleans 3 x 3 (start with empty bar)

B. E2M, for 20 minutes (10 sets) of:
Power Clean + 2 Front Squat x 1.1
(rest 10 seconds between singles which is clean + 2 squat)

C. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Pull-Ups
Row 30 Calories

D. Mobility = T-spine smash, banded bully