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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. Front Squat x 8-10 reps @ 30X1, Rest 60 seconds
A2. Dumbbell External Rotation x 8-10 reps @ 2020, Rest 60 seconds

B.Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
100 Meter Run/row
Classic:
A. Five sets of:
A1. Front Squat x 3-5 reps @ 30X1, Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2020, Rest 60 seconds

B. AMRAP in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. (95/65)
C. Mobility = Foam Roll