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Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up.
Pre-mobility: Spiderman with band around rig

Health and Fitness
A. Four sets of:
A1. Close grip Bench x 8, rest 45s
A2. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds
A3. Partner Leg Tosses x 15-20 reps, Rest 45 seconds

B. Every 5 minutes for 25min:
500m row

Classic
A. Four sets of:
A1. Close grip Bench x 8, rest 45s
A2. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds
A3. Partner Leg Tosses x 15-20 reps, Rest 45 seconds
B. Every 5 minutes for 25min:
500m row

D. Mobility: 5 point lower body on wall – legs ups, squat, crossed leg, v, couch