Warm up: CrossFit Warmup x 3
Pre-mobility: Barbell bottom squat hold  
Health and Fitness

A. Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Back Squat x 8 reps @ 3011

Minute 2 – Hollow Rock or Hold x 30-40 seconds

Minute 4 – Banded Facepulls x 10 reps @ 1215

(hold in the top position for 5 full second each rep)
B. Three rounds for time of:

100 Double unders or 150 single skips 

20 Goblet Squats

20 Alternating Rev. Lunges with KB in Goblet hold
Classic:

A. Every two minutes, for 16 minutes (8 sets):

Back Squat

Set 1 – 5 reps @ 55%

Set 2 – 5 reps @ 65%

Set 3 – 3 reps @ 75%

Set 4 – 2 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 2 reps @ 90%

Set 8 – 1 rep @ 90%
B. Three rounds for time of:

100 Double-Unders

10 Hang Squat Cleans (155/105)

10 Alternating Front-Racked Reverse Lunges (155/105)
D. Mobility = T-spine smash, banded bully