Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets

Pre-Mobility:Partner hanging T-spine 2x30s each
Health and Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Romanian Deadlift x 10 reps @21X1

Station 2 – Turkish Get-Ups x 6 reps (3 each side)

Station 3 – Side Plank x 45 seconds each side
B. For time:

Row 1000 Meters

60 Walking Lunges with Kettlebell Farmer’s Carry

120 Double or 175 single unders
Classic: 

A. From Invictus

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

2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.For time:

Row 1000 Meters

60 Walking Lunges with Kettlebell Farmer’s Carry

120 Double-Unders

C. Mobility: Foam Roll