Warm up: 400m Run then … 3 sets of 10 air squats, 20 mountain climbers, 5 inch worms with push ups. (This is not a WOD just a nice easy warm-up)Then complete the dynamic mobility:

15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft
Health and Fitness

A) Deadlift instruction x 10mins

B. Every 2 minutes, for 16 minutes (4 sets):

Station 1 – Deadlift x 6-8 reps @ 2011

Station 2 – Tempo Push-Ups x 10-15 reps @ 1111
C. Three rounds for time of:

Row 500 Meters

24 Russian Kettlebell Swings (heavy)

12 Box Jumps (20″)
Classic

A. Five sets of:

Deadlift x 3 reps – Build

Rest 2-3 minutes
Build load over the course of the five sets. 
B. “Christine”

Three rounds for time of:

Row 500 Meters

12 Deadlifts (155/125)

21 Box Jumps (24/20″)