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 and Fitness   

A) Deadlift

*Set 1 – 55% x 8 reps

*Set 2 – 65% x 6 reps

*Set 3 – 75% x 4 reps

*Set 4 – 85% x 2 reps

*Set 5 – 92% x 1 rep

*Set 6 – 98% x 1 rep

Rest 3 minutes between sets. 
B) Kettlebell Kaos”

Every 2min complete all movements in order, your rest is the time remaining in 2min.

Repeat x10 for 20min total.

Complete:

  10 Box jump (20″) 

  10 KB Snatch 5L/5R (35/25)

  10 Sit ups

  10 KBS (35/25)
Classic: 

A) Deadlift

*Set 1 – 55% x 8 reps

*Set 2 – 65% x 6 reps

*Set 3 – 75% x 4 reps

*Set 4 – 85% x 2 reps

*Set 5 – 92% x 1 rep

*Set 6 – 98% x 1 rep

Rest 3 minutes between sets. 
B) Kettlebell Kaos”

Every 2min complete all movements in order, your rest is the time remaining in 2min.

Repeat x10 for 20min total.

Complete:

  10 Box jump (20″)

  10 KB Snatch 5L/5R (35/25)

  10 Sit ups (with KB)

  10 KBS (35/25)
D. Mobility of choice