Warm up: CFWU x 2, PVC Pass thru, Pre-mobility: Ball overhead rib mobilization
Health and Fitness

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

Minute 1 – Push Press x 6-8 reps 

Minute 2 – Pull ups (if you cannot do pull ups then 3-5 negatives) x 4-8 reps 

Minute 3 – L-sit progression x 1.1.1 (1 = 5s in position, . = Rest 10s) rest 10s between each 5s interval
B. Complete as many reps as possible in 3 minutes:

Burpee Box Jump-Overs (24″/20″)
rest 3 min
AMRAP in 3 minutes:

DB Shoulder to overhead 
Classic:

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

Minute 1 – Push Press x 3 reps – Suggested loading – 80-85%

Minute 2 – Pull ups on Rings (if you cannot do pull ups then 3-5 negatives) x 4-8 reps (aim to hold false grip)

Minute 3 – L-sit progression x 1.1.1 (1 = 5s in position, . = Rest 10s) rest 10s between each 5s interval
B. Complete as many reps as possible in 4 minutes:

1 Power Snatch (95/65)

1 Overhead Squat

2 Power snatch

2 overhead squats

.

.

Continue this way for 4 min, increasing reps. 
rest 4 min
AMRAP in 3 minutes:

1 Power Clean

1 Shoulder to overhead (135/95)

2 Power cleans

2 Shoulder to overhead 
*Continue the same was as the first AMRAP

D. Mobility = T-spine smash, banded bully