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Warm up: Easy Row
Pre-mobility: Seated with barbell slightly above knees (focus on staying upright)

Health and Fitness
A. Four sets of:
A1. Back Squat x 8-10 reps @ 30X1, Rest 60 seconds
A2. Dumbbell External Rotation x 8-10 reps @ 2020, Rest 60 seconds

B. E2M x10sets (20min)
Alt DB Ground to overhead x 8
10-15 cal assault

Classic:
A.5 sets of:
Back Squat x 1, build to a heavy single
B. E2M x10sets (20min)
Alt DB Ground to overhead x 8 (55/35)
10-15 cal Assault bike

C. Mobility: 5 point lower body on wall