Warm up: Row 500m then…15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 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. 4 sets

A1. Push Press x 6-8 reps, rest 60s

A2. Paloff Press x 12 each side, rest 60s

B. For time: 

30-20-10

Wallball 

Assault Calories
Classic: 

A. Every 2 minutes for 12mins (6 sets):

Push Press + Push Jerk

Rest 2 minutes between sets. Build over the course of 4 sets to something heavy for today. If mechanics and technical aspects are perfect then add Weight. 
B. For time:

30-20-10

Wallball 

Assault Calories
Mobility: Coaches Choice