Warm up: CrossFit Warmup x 3
Pre-mobility: 15 PVC Pass thrus, 10 arm circles in each direction, 15 wall slides 
Health and Fitness

A. Four sets of:

A1. Turkish Get-Ups x 6 reps (3 each arm), Rest 45 seconds

A2. 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm, Rest 45 seconds

A3. Side Plank x 45 seconds each, Rest 45 seconds
B. Three rounds for time of:

30 Kettlebell Swings

20 Push-Ups

A. Every 2 minutes, for 20 minutes (10 sets):

Power Clean + Split Jerk
Build over the course of the 10 sets to something heavy.
B. “Elizabeth”

21/15/9 for time of:

Power Clean (135/95 lbs)

Ring Dips
D. Mobility = T-spine smash, banded bully