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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.0:10-0:25
A. 3 sets:

A1. Sumo Deadlift x 6-8 reps, rest 45s
A2. Band pull aparts x 20 reps @2121, rest 45s
A3. Russian Twist x 12 each side, rest 45s

B. 0:25-0:55
In Partners
20 min AMRAP
200 Single Skips
80 Russian KBS
60 Burpees
40 T2B or Knee Raises or Sit ups
10 Rope laying to standing

*Split reps as needed, when finished the chipper start over completing as many rounds in 25mins as possible

C. Mobility of choice
Classic:
A. 0:10-0:25

A. Every 2 minutes, for 10 minutes (5 sets) of:
Sumo Deadlift x 3-5 reps – Suggested Loading – 70%, 75%, 80%, 85%, 85%+

B. 0:25-0:55
20 min AMRAP
200 Double unders
80 KBS
60 Burpees
40 T2B or Knee Raises or Sit ups
4 Rope Climbs
C. Mobility of choice