Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Squat mobility x 12
Health and Fitness
A .Four sets of:

A1. Front Squat x 6-8 reps – suggested loading 60%, 65%, 70%, 75-77%, Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds
A3. Suitcase Carry x 100 feet each arm (55/35) , Rest 45 seconds

B. For time:

10-8-6-4-2
Bear Complex (bar only)

Situps

Classic: 
A. Four sets of:

A1. Overhead Squat x 6-8 reps (if mobility doesn’t allow then do front squat), Rest 45 seconds

A2. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds
A3. Suitcase Carry x 100 feet each arm (55/35) , Rest 45 seconds 

B. For time:

10-8-6-4-2
Bear Complex (95/65)

Toes to Bar
Notes: The bear complex is done as the following 

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

C. Mobility: pigeon plank and tree