Warm up: 4 sets: 60s Row, 20 Plank knee drives (slow), 10 air squats
Pre-Mobility: 10 inch worms

Health and Fitness:
A. 3 sets:
A1. Deadlift x 6-8 reps, rest 90s
A2. Push ups x 15-20, rest 90s

B. 0:30-0:50
For Time:
40 Sit ups
30 KB Goblet Squats
20 KB Snatches Left arm
20 KB Snatches Right Arm
10 Burpees

A. 0:10-0:30
A. Three sets of:
A1. Deadlift x 6-8 reps @ 2011, Build to a heavy but doable 8 reps
A2. Ring or Matador Dips x 10-15 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up, more beginner athletes do dips with bands or on boxes), Rest 90 seconds

B. 0:30-0:50
50 T2B
30 KB Goblet Squats (70/55 or 55/35)
20 KB Snatch Left
20 KB Snatch Right
10 Burpees

ADVANCED Option only – only for those with non scaling pistols
50 T2B
30 Alt Pistols
10 BB Snatch (135/95)
*Coaches you may present this one to those athletes that you are confident in completing this
Mobility: Foam Roll