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. Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Single Arm Dumbbell Press x 8-10 reps each arm

Rest 45 seconds

Hollow Body Hold x 45-60 seconds

Rest 45 seconds
B. Complete as many rounds as possible in 10 minutes of:

20 box jumps (24/20″)

100M Run
Classic

A. Clean Pull to knee 3×5 @40, 50, 60%

B. Jerk dip squat (only the dip squat on the jerk) 3×3 @50-60%

C. Every two minutes for 14 minutes (7 sets) complete:

Clean and jerk x 2 reps

D. Complete as many rounds as possible in 10 minutes of:

10 Clean and Jerk (135/95)

100M Run
E. Mobility: Calf Smashing, Couch stretch