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Warm-up: Dynamic
Pre-mobilty: 5 inch worms (no push up), 10 overhead rib mob on each side x 2 sets

Health and Fitness
A. Three sets:
A1. Back Squat x 6-8 reps @ 2111, rest 60s
A2. Negative Pull ups x 3-5 reps, rest 60s
A3. Elbow to high plank x 10 reps, rest 60s

B. EMOM x 20min
Odd: 8-10 Wallball
Even: 100-200m Run

Classic:
A.Four sets:
A1. Back Squat x 4reps (suggested Loading – 65%, 70, 75, 80%), rest 60s
A2. Wt Pull up x 4-6 reps, rest 60s

B. EMOM x 20min
Odd: 10 Wallball
Even: 100-200m Run