Health: A. Three sets of:

A1. Dumbbell or Barbell Push Press x 6-8 reps, Rest 45 seconds

A2. Double-Under Practice x 45-60 seconds, Rest 45 seconds

B. 14 min AMRAP

2 rope climbs or lying rope to standing

20 Sit ups

10 KB SDLHP 

20 alt Kb Lunges

10 Burpees 

Classic:

A. A. Every 2:30min x 7sets:

Push Press

*Set 1 – 3 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%+

*Set 7 – 1 rep @ 95%+ (potentially a new PR) 
B. 14 min AMRAP

2 rope climbs or lying rope to standing

20 Sit ups

10 KB SDLHP (55/35)

20 alt Kb Lunges

10 Burpees