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

Health and Fitness
A. Three sets of:
A1. Romanian Deadlift x 8-10 reps @ 3010, Rest 60 seconds
A2. Front Plank, side plank L, Side plank R (complete 30s in each, transition to each plank with no rest in between), Rest 90 seconds

B. Three rounds for time of:
100′ sled Drag
BB or DB Shoulder to overhead x 15 reps

Classic:
Switch this with the DL Day
A. E2M x Six sets of:
Snatch x 1.1.1 (can be power or squat)
(rest 10 seconds between singles), build thru the sets
Rest 2min between sets (work on needed mobility during rest)

B. 3 sets: GHD Sit up x10-12 @ 21X1, rest 2min

B. Four rounds for time of:
100′ sled Drag 135/95 – or x2 rig length
BB Shoulder to overhead x 15 reps (95/65)
D. Mobility of choice