Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift , 
Health 

A. 4 sets of:

A1. Front Squat x 6-8 reps, rest 60s

A2. Weighted Sit up x 10-12 reps, rest 60s

B. Three rounds for time:

400m Run 

20 Thrusters (45/35)

10 Knee Raises

Classic: 

Every 2 minutes, for 16 minutes (8 sets):

Front Squat

Set 1 – 3 reps @ 65%

Set 2 – 3 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 2 reps @ 90%

Set 7 – 4 reps @ 85%

Set 8 – 6 reps @ 80%

B. Three rounds for time:

400m Run 

20 Thrusters (45/35)

20 T2B
C. Mobility = Foam Roll