0:00-0:10: Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each direction
Pre-mobility: Spiderman stretch x 90s each side

Health and Fitness
A. Four sets of:
A1. Back Squat x 6-8 reps @ 20X1, Rest 60 seconds
A2. Strict Pull-Ups x Max Unbroken Reps @ 21X0, Rest 60 seconds
A3. Plank from Elbows x 45-60 seconds, Rest 60 seconds
B. EMOM x 12min (4sets)
Min 1: Max distance in 45s Row
Min 2: 8-10 Box Jump-Overs
Min 3: 15 sit ups
Classic:
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps Start around 55-60%
*Set 2 – 6 reps
*Set 3 – 4 reps
*Set 4 – 4 reps
*Set 5 – 4 reps
B. Three sets of:
B1. Overhead Squat x 3-5 reps @ 2211 @35-40% (back Squat, focus on positioning overhead), Rest 20 seconds
B2. Strict Pull-Ups x Max Unbroken Reps
Rest 3 minutes

C. EMOM x 12min (4sets)
Min 1: Max distance in 45s Row
Min 2: 8-10 Box Jump-on-and–Overs
Min 3: 50 Double unders