Warm up: CrossFit Warmup x 3, at the end of each CFWU round complete 10 leg swings each and 10 pass thrus
Pre-mobility: Overhead rib mob

Health and Fitness
A. Four sets of:
A1. Deadlift x 6-8 reps @ 3011, Rest 60s A2. Turkish Get-Ups x 2 reps each arm, Rest 60s
A3. Kettlebell Swings x 20 reps, Rest 45 seconds

B.Four rounds for time:
10 Toes to Bar
20 Hand-Release Push-Ups
30 Double-Unders

Classic:
A. Four sets of:
A1. Deadlift x 1-3 reps @ 3011, Rest 2-3min – suggested loading 80%, 80%, 90, 95%
*Aim For the high end of the rep count
B. 3 sets:
B1. Turkish Get-Ups x 2 reps each arm, Rest 60s
B2. Kettlebell Swings x 20 reps, Rest 45 seconds
B2 option: If you are able to, sub KBS for HSPU x 1-4 or HSPU practice

B.Four rounds for time:
10 Toes to Bar
20 Hand-Release Push-Ups
30 Double-Unders

D. Mobility = Lacrosse ball smash shoulders