Warm up: Burpee every shake it off – Pre-Mobility: Anterior Compartment Smash, Overhead rib mobilization

Health and Fitness 
A. Four sets of:

A1. Bench Press x 8-10 reps, Rest 60 seconds

A2. Side Plank x 30-45 seconds each side, Rest 60 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:

10 Toes to Bar

20 Hand-Release Push-Ups

30 Double-Unders
Classic: 

A. Four sets of:

A1. Bench Press x 3-5 reps, Rest 30 seconds (Build to 80-85% of 1RM, nice clean reps, no failing)

A2. Side Plank x 30-45 seconds each side, Rest 90s – 2min
C. Complete as many rounds and reps as possible in 6 minutes of:

10 Toes to Bar

20 Hand-Release Push-Ups

30 Double-Unders
D. Mobility of choice