Warm up: PVC complex:
10 Back Squat, 10 Shoulder Pass thrus, 10 behind the neck press, 10 Good mornings x 3
Pre-mobility: Coaches choice

Health and Fitness
A. Three sets of:
A1. Push Press x 4-6 reps, Rest 60 seconds
A2. Side Plank x 30-45 seconds each side, Rest 60 seconds
A3. Single Leg Hip Bridge x 6-8 reps each leg @ 3011, Rest 60 seconds
B. For time:
21 Burpees
15 DB Thrusters
9 Pull-Ups
800 Meter Row
9 Pull-Ups
15 DB Thrusters
21 Burpees
Classic:
A. Five sets of:
Push Press x 3-5 suggested loading – 70%, 75%, 80%, 85+% Rest 2-3min between sets
B. 3 sets:
B1. Side Plank x 30-45 seconds each side, Rest 60 seconds
B2. Single Leg Hip Bridge x 6-8 reps each leg @ 3011, Rest 60 seconds
B. For time:
21 Burpees
15 Thrusters
9 Pull-Ups
800 Meter Row
9 Pull-Ups
15 Thrusters
21 Burpees

C. Mobility = Alexander shoulder rolls