Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization 
Health and Fitness 

A. Every 90 seconds, for 18 minutes (4 sets):

Station 1 – Deadlift x 6 reps @ 1010

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
B. Five rounds for time of:

18 Kettlebell Swings

12 Alternating Reverse Lunges with Kettlebell Goblet Hold

9/6 Calories of Assault Bike
Classic: 

A.Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 75% x 2 reps

*Set 5 – 85% x 2 reps

Rest 3 minutes between sets.
B. From Invictus

Five rounds for time of:

24 Kettlebell Swings (70/55)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/55)

12 Cal Assault Bike
D. Mobility of choice