image

Warmup: Butt kickers, High knees, Shuffle, Grape vine, burpee long jumps (6 reps)
10 Arm circles, 10 chest pops, 10 PVC pass throughs
Mobility: Overhead rib mobilization

Health
A. 4 sets
A1. Barbell Strict Press x 6-8, rest 45s
A2. Pullups x 4-6 (if this is easy for you then add weight), rest 45s
A3. 1/2 TGU x 5 each, rest 45s
B. Complete as many rounds in 15 minutes as you can of:
10 Thruster
10 Pull-ups
2 40 foot sprints (rig length, run from one end to the other then back)

Classic:
A. Every 2 min x 5 sets (10min)
Strict Press x 5 @70-75%
B. 3 sets:
1/2 TGU x 5 each, rest 2min

C. Complete as many rounds in 15 minutes as you can of:
10 Thruster (75/55)
10 Pull-ups
2 40 foot sprints (rig length, run from one end to the other then back)

D. Mobility = Foam Roll