0:00-0:10 Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Barbell bottom squat x 2min 
Health and Fitness

A. 4 sets:

A1: Back Squat x 4-6 reps @2010, rest 45s

A2. GHD Back Extension x 10-12 reps, rest 45s

A3. Banded spiderman x 45s each leg, rest 45s
B.3 Rounds

0:00-2:00min – Run 400m, then Max Rep Dbl Unders (Scale the run to 300m if needed)

2:00-3:00min – Push Press (55/35) 

3:00-4:00min – Pull Ups or Ring Rows

4:00-5:00min – Mountain Climbers 

*Rest 3min between Rds. Score is Total Reps
Classic:

A. Every 2:30min x 7sets:

Back Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%+

*Set 7 – 1 rep @ 95%+ (potentially a new PR) 
B. 3 Rounds

0:00-2:00min – Run 400m, then Max Rep Dbl Unders (Scale the run to 300m if needed)

2:00-3:00min – Push Press (75/55)

3:00-4:00min – Pull Ups

4:00-5:00min – Hang Squat Cleans (75/55)

*Rest 3min between Rds. Score is Total Reps

D. Mobility = T-spine smash, banded bully