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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:
Front Squat x 8-10 reps, Rest 45 seconds
Single arm L-sit Shoulder Press x 8 reps each @ 2011, Rest 45 seconds
Partnered Leg Tosses x 15-20 reps, Rest 45 seconds

B. AMRAP in 10 minutes
10 Cal Assault
10 DB Presses
10 Box jumps or Step ups

Classic:

0:10- 0:30
A. Every two minutes, for 10 minutes (5 sets):
Front Squat
1 – 5 reps @ 45-55%
2 – 5 reps @ 55-65%
3 – 3 reps @ 65-75%
4 – 2 reps @ 75-85%
5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 6 reps @ 65-70%

B.0:30-0:40
Against a 7-minute running clock, complete:
40/30 Calorie Assault Bike
immediately followed by…
AMRAP of:
10 S2OH (95/65)
10 Box Jumps

C. 0:40-0:50
Assistance work:
Every 2 minutes for 8 minutes (4 sets):
GHD Sit up x 12-15reps
0:50-1:00
D. Mobility = Foam roll