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0:00-0:10
Warm up: Coach led dynamic warm up
Pre-Mobility: Partner hanging t-spine 2x 30s

Health and Fitness:
A. Every 2 minutes, for 12 minutes:
Station 1 – Supinated-Grip Strict Pull-Ups x 3-8 reps
Station 2 – L-Sit Hold x 30 seconds accumulated time
Station 3 – 45-60 second Handstand Hold or Low ring front plank

B. Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
100 Double unders (200 single skips)
Classic:
A. Every 2 minutes, for 12 minutes:
Station 1 – Rope Climb x 2 ascents
Station 2 – L-Sit Hold x 30 seconds accumulated time
Station 3 – Handstand Walk x 10 meters or partner assisted or handstand holds

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
100 Double unders

C. Mobility: Foam Roll