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Warm up: 3 sets. try to row to 250m exactly – do 2 burpees for every meter you are over
Pre-Mobility: T-spine mobilzation with partner hanging on rig

Health and Fitness
A. Four sets of:
Plank on Rings x 30-45s, rest 2min

B. AMRAP in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.

Classic:
A. Four sets of:
Plank on Rings x 30-45s, rest 2min

B. AMRAP in 3 minutes of:
10 Single-Arm Dumbbell Snatches each
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.
D. Mobility of choice