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0:00-0:10 Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each
Pre-mobility: 10 Inch worms with 3 second pause in hamstring stretch

Health and Fitness
0:10-0:30
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Band Face Pulls x 20 reps @ 2011 (http://youtu.be/IndIttUTNMU)
Rest 60 seconds
Pallof Press x 15 @2111
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Swings
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar
Classic:

0:10- 0:30
A. Ramp up with the 3 position Clean @ Empty bar, 30%, 40%, 50-60%
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean *Start at 60% of clean
(high hang, mid-thigh, and then from the floor)

B. 0:30-0:45

AMRAP in 12 minutes of:

12 Russian Kettlebell Swings (70/55)
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar

0:50-1:00

D. Mobility = 5 point upper with band