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Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization

Health and Fitness
A. Four sets of:
A1. KB Bulgarian Split Squats x 6-8 reps each leg @ 3011, Rest 90 seconds
A2. Push ups x 10-12 reps @ 1111, Rest 90 seconds
B. For time:
Buy in 100 double unders
5 Wall Climbs
10 Box Jump Over
20 Pull-Ups
30 Goblet Squats (55/35)
20 Pull ups
10 Box jump overs
5 wall climbs
Buy out 100 double unders

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Classic:
A. Four sets of:
A1. Back Squat x 3-5 Suggested loading -70%, 75%, 80%, 85%,, Rest 90 seconds
A2. Push ups x 10-12 reps @ 1111, Rest 90 seconds
B.
For time:
Buy in 100 double unders
5 Wall Climbs
10 Box Jump Over
20 Pull-Ups
30 Goblet Squats (55/35)
20 Pull ups
10 Box jump overs
5 wall climbs
Buy out 100 double unders
D. Mobility of choice