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Health:
A. Four sets of:
A1. Shoulder Press x 10-12 reps @ 20X1, Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 6-8 reps @ 2111, Rest 45 seconds
A3. Hollow Rocks x 30 seconds, Rest 45 seconds

B. Against a two-minute running clock, complete the following:
400 Meter Run
KBS x Max Reps
Rest two minutes between sets, and complete a total of four sets.
Classic:
A. Four sets of:
A1. Snatch grip Shoulder Press x 6-8 reps, Rest 45 seconds (note: only do snatch grip behind the neck if your shoulder mobilty allows for it and you have not missing ROM or pain) – Keep weight lighter than a standard press.
A2. Supinated-Grip Pull-Ups x 6-8 reps @ 2111, Rest 45 seconds
A3. Hollow Rocks x 30 seconds, Rest 45 seconds
B. Against a two-minute running clock, complete the following:
350 Meter Row
KBS x Max Reps
Rest two minutes between sets, and complete a total of four sets