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0:00-0:10: Warmup:
Pizza game – 5 burpees when your Ab mat hits the floor

Pre-mobility:
x 20 Lunge reach and twist
x 12 Squat mobility

Health and Fitness
0:10-0:50
A. A. Buy in: 1000m Row

Then 4 rounds for time:
10 Goblet Squats
15 Pull ups
15 Box Jumps
15 KBS
15 KB Shoulder to over head

Buy out:
500m Row

Classic

0:10-0:40
A. Buy in: 1000m Row
Then 4 rounds for time:
10 Front Squats (Beg- 75/55, Int – 95/75, adv – 115/85)
15 Pull ups
15 Box Jumps
10 Overhead Squats (coaches – change to front squat if the mobility is limited or if an over head Squat has never been done before)
15 Shoulder to Overhead
Buy out:
500m Row