Warm up: Row 500m, 15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft
Health and Fitness: 

A. Every minute, on the minute, for 21 minutes:

Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011

Minute 2 – Supine Leg Curl with Med Ball x 8 reps

Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111 (use bands from Rig if needed)
B. Complete as many reps as possible in 6 minutes of:

10/8 Cal Assault

15 Wallball
Classic: 

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

Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
B. Complete as many rounds and reps as possible in 6 minutes of:

40 Double unders

15 Wall ball
Mobility: Pigeon, Spiderman, banded Over head