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Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization

Health and Fitness
A. Four sets of:
A1. Back Squat x 6-8 reps @ 21X1, Rest 90 seconds
A2. RDL x 8 @2011, Rest 90 seconds
A3. Plank x 45-60s, Rest 90 seconds

B. For time:
21-15-9

DB thrusters
Knee raises
Classic:
A. Four sets of:
A1. Back Squat x x 3-5 – Suggested loading 70%, 75%, 78%, 82-85%, Rest 90 seconds
B. RDL – 3×8 @ 50% Back squat, Rest 90 seconds

B. For time:
21-15-9

DB thrusters
Toes thru rings or T2B
C. Mobility = Foam Roll