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0:00-0:10 Warm up: Two rounds: 20x Jumping jacks, 20x Sit-ups, 10x Push-ups, 10x Squat jumps, 20 jumping jacks
Pre-mobility: Anterior chest smash x 2 min on each arm

Health and Fitness
0:10-0:30
A.Three sets of:
A1. Bench Press x 6-8 reps, Rest 45 seconds
A2. Isometric Hold – Chin Over the Bar x 15-30 seconds
(load so that 20-30 seconds is a challenge, use a band if needed), Rest 45 seconds
A3. Superman holds x 30-45s, Rest 45 seconds

B. For time:

10 Thrusters (95/65)
200m Row
8 Thrusters
200m Row
6 Thrusters
200m Row
4 Thrusters
200m Row
2 Thrusters

Classic:

0:10- 0:30
A. 4 sets:
A1. Bench Press x 3-5 reps, rest 60s
A2. Weighted Chin-ups x 3-5, rest 60s (If you cannot do weighted chin ups then do without or do the Health and fitness option)

0:30-0:45
B. For time:
10 Thrusters (95/65)
200m Row
8 Thrusters
200m Row
6 Thrusters
200m Row
4 Thrusters
200m Row
2 Thrusters

C. Mobility = 5 point upper with band