Warmup: Butt kickers, High knees, Shuffle, Grape vine, burpee long jumps (6 reps)

10 Arm circles, 10 chest pops, 10 PVC pass throughs

Mobility: Overhead rib mobilization
Health 

A. 4 sets

A1. Barbell Strict Press x 6-8, rest 45s

A2. Pullups x 4-6 (if this is easy for you then add weight), rest 45s

A3. 1/2 TGU x 5 each, rest 45s

B. Complete as many rounds in 15 minutes as you can of:

10 Thruster 

10 Pull-ups

10 cal row
Classic: 

A. Every 2 min x 5 sets (10min)

Strict Press x 5 @70-75%

B. 3 sets:

1/2 TGU x 5 each, rest 2min
C. Complete as many rounds in 15 minutes as you can of:

10 Thruster (75/55)

10 Pull-ups

10 cal Row 
D. Mobility = Foam Roll