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Warm up: CFWU x2
T-Spine with Partner
10 inch worms with Push up

Health and Fitness
A. Four sets of:
A1. Strict Pull-Ups x 6-8 reps @ 2110, Rest 45 seconds
A2. Dumbbell Bench Press x 10-12 reps. Rest 45 seconds
A3. Partnered Leg Tosses x 12-15 reps, Rest 45 seconds
B. Three rounds for time of:
20 Kettlebell Swings
15 Wall ball
400 Meter Row

Classic
A. Four sets of:
A1. Weight Pull-Ups x 1-2 reps, Rest 30 seconds
A2. Strict Pull-Ups x Max reps, Rest 3 minutes
B. Three rounds for time of:
20 Kettlebell Swings
15 Wall ball
400 Meter Row

D. Mobility: Shoulder Smash (anterior and posterior), Banded hamstring stretch with inner and outer leg.