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Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet

Health and Fitness
A. Four sets of:
A1. Box Step-Ups x 8 reps each leg (rest 30 seconds between legs), Rest 60 seconds
A2. Single-Arm Dumbbell Row x 6-8 reps each arm @2011, Rest 60 seconds

B. 5 rounds:
Medicine Ball Reverse Lunge x 20 (10 each)
MB Slams x 15
Hands on MB Slow Mountain Climbers x 20 (10 each)

D. Mobility of choice
Classic:
A. Four sets of:
A1. Front Squat x 4-6 reps @20X1, Rest 60 seconds
A2. Single-Arm Dumbbell Bent over Row x 10 reps each arm @2010, Rest 60 seconds

B. 5 rounds:
Medicine Ball Reverse Lunge x 20 (10 each)
MB Slams x 15
MB Overhead Sit ups x 20

C.. Mobility of choice