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Warm-up: CF warm up x2
Pre-mobilty: Overhead rib mobilization (3 positions x 10 reps in each)

Health and Fitness
A. Four sets of:
A1. Front Squat x 6-8 reps @ 30X1, Rest 45 seconds
A2. Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110, Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds, Rest 45 seconds

B. Open 15.3 Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet Classic:
A.Four sets of:
A1. Front Squat x 3-5 reps, Rest 10 seconds – suggested loading 70%, 75%, 80%, 85%
A2. Tall Box Jumps x 1.1.1.1.1 (rest 5-7 seconds between singles), Rest 3 minutes

B. Open 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
C. Mobility = Foam Roll