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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. Bench Press x 4-6 reps @ 20X1, Rest 60-90 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111, Rest 60-90 seconds

B. For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips
Classic
A.Four sets of:
A1. Bench Press x 4-6 reps @ 20X1, Rest 60-90 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111, Rest 60-90 seconds

B. For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips