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0:00-0:10 Warm up: Pizza game (5 burpees every time your ab mat hits the floor)
Pre-mobility: Banded hamstring 2 x 45s each side

Health and Fitness:
A. 0-10-0:30
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B. For time:
Assault Bike 2.0 miles
40 Kettlebell Swings
20 Burpees
Row 1000 Meters

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Classic:
A. 0:10-0:30
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 3 reps (build through to a heavy triple)
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B. For time:
Assault Bike 2.0 miles
40 Kettlebell Swings
20 Burpees
Row 1000 Meters

D. Mobility = Pigeon, spider man, wall chest stretch