Warmup: Pair up, Partner 1 does 10 wall ball while partner 2 does suicide sprints between 3 cones 8ft apart (cone 1 to 2 to 1 to 3 to 1 to 2 to 1 to 3). Switch every time your partner is done 10 Wallball. Complete 3 sets each. (*Remember this is a warm up, move around 60-70% effort) Mobility: Overhead Rib Mobilization X 3 spots on each side
Health and Fitness

A. 0:15-0:45

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

10 Pull-Ups

15 S2OH 

20 Kettlebell Swings 
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Complete as many reps as possible in 6 minutes of:

Row 1000 Meters

Max Reps of Burpees Over the Erg
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Complete as many reps as possible in 6 minutes of:

Run 800 Meters

20 Toes to Bar

Max Reps of Push-Ups.
Classic:

A. 0:15-0:40

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

10 Pull-Ups

15 Push Press (135/95 lbs)

20 Kettlebell Swings (55/35)
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Complete as many reps as possible in 6 minutes of:

Row 1000 Meters

Max Reps of Burpees Over the Erg
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Complete as many reps as possible in 6 minutes of:

Run 800 Meters

20 Toes to Bar

Max Reps of Push-Ups.
D. Mobility = Coaches choice