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Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Pigeon and spiderman

Health and Fitness
A. Four sets of:
A1. Back Squat x 8-10 reps, Rest 20 seconds
A2. Russian Step-Ups x 8-10 reps each leg, Rest 60 seconds

B. 3 sets
Turkish Get-Up x 1-2 reps each arm, Rest 2min
B.In teams of two, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
6 Box Jump-Overs
9 Wallball
12 cal row

Classic:
A. Five sets of:
Back Squat x build to a heavy single, Rest 2-3 minutes

B. 3 sets
Turkish Get-Up x 1-2 reps each arm, Rest 2min
B.In teams of two, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
6 Box Jump-Overs
9 Wallball
12 cal row

C. Mobility: Barbell smash quads, calves and shoulders