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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),

Pre-Mobility:Barbell bottom squat hold x 2mins

Health and Fitness:
A. 0:10-0:30

Three sets of
A1. Front Squat x 6-8 reps @ 2111, Rest 45 seconds
A2. Hollow Rock (or Hold) x 30-40s seconds (add 5-10s from last week), Rest 45 seconds
A3. Russian KBS x 20 reps (Heavy), rest 45s
B. 0:35-0:50

Three rounds for time of:

24″/20″ Box Jumps x 20 reps
Burpees x 15 reps
rest 30s

Classic:

0:15-0:55
A. EMOM for 5 minutes:
Clean + Front Squat

*Set 1 – 1 Clean + 2 Front Squat @ 60%
*Set 2 – 1 Clean + 2 Front Squat @ 65%
*Set 3 – 1 Clean + 2 Front Squat @ 70%
*Set 4 – 1 Clean + 2 Front Squat @ 75%
*Set 5 – 1 Clean + 1 Front Squat @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 Clean + 1 Front Squat
*Set 7 – 85-90% x 1 Clean + 1 Front Squat
*Set 8 – 90+% x 1 Clean + 1 Front Squat

B. Three rounds for time of:

24″/20″ Box Jumps x 20 reps
Burpees x 15 reps

REST Exactly 3 Minutes Then……….

C. 50/40 calorie assault for time

0:55-1:00

Mobility: Foam Roll, Pigeon, banded overhead