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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
A. 4 sets:
A1. BB RDL x 8 @ 2111, rest 45s
A2. DB Single arm bent over x 10 each @2121, rest 45s
A3. Weighted sit-ups x 12, rest 45s

B. 0:35-0:50
Against a 2-minute running clock, complete:

20/15 Calories of Assault Bike
Alt DB Power Snatch x max reps

Rest 2 minutes between sets, and complete a total of four sets.

Classic:

0:15-0:55
A.Every 3 mins for 15 min (5 sets):

Snatch X 1.1.1 (rest 10s between singles),

B. 0:35-0:50
Against a 2-minute running clock, complete:

20/15 Calories of Assault Bike
Power Snatch (95/65) x max reps

Rest 2 minutes between sets, and complete a total of four sets.

C. Every 90s for 5 sets, complete:
GHD Sit ups x 10-12 reps