0:00-0:10Warm up: CrossFit Warmup x 2

Pre-Mobility: oly hip stretches from catalyst athletics
Health and Fitness 

0:15-0:50

A. Every 6 minutes, for 18 minutes (3 sets), for times:

Row 500 Meters

30 Kettlebell Swings

15 L-Seated Dumbbell Presses
B.

Four sets of:

45 seconds of Front-Leaning Rest on Rings

Rest 15 seconds

60 seconds Plank

Rest 90 seconds

Classic:

0:15-0:50

A.Every 6 minutes, for 18 minutes (3 sets), for times:

Row 500 Meters

30 Kettlebell Swings (32/24 kg)
15 Handstand Push-Ups or L-seated Press
B. Four sets of:

45 seconds of Front-Leaning Rest on Rings

Rest 15 seconds

60 seconds Plank

Rest 90 seconds
0:55-1:00

D. Mobility = Foam Roll