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. 4 sets: 

A1. Deadlift x 6-8 reps, rest 60s

A2. Single leg Box Squat x 6-8 each leg, rest 60s

A3. Hanging Leg Raises x 8-10, rest 60s (aim to get legs as high as possible) 
B. Complete rounds of 30, 20 and 10 reps for time of:

Kettlebell Swings (55/35)

Wall ball (20/14)
Classic: 

A. E2M x 6 sets (12min)

Deadlift

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Suggested loading per set (by %): 65, 70, 75, 80, 85, 90
B. 3 sets of:

B1. Single leg Box Squat x 6-8 each leg, rest 45s

B2. Hanging Leg raises x 8-10, rest 45s
C. Complete rounds of 30, 20 and 10 reps for time of:

Kettlebell Swings (55/35)

Wall ball (20/14)
Mobility: Coaches Choice