Warm up: CrossFit Warmup x 2

Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization 
Health and Fitness   

A. 3 sets

 A1. Deadlift x 4-6 reps, rest 60s

A2. Hollow holds x30s, rest 60s

B. “Petranek Fitness Test!”

For Time, complete:

500m Row

40 x Air Squats

30 x Sit Ups

20 x Push Ups

10 x Pull Ups
C. For max reps:

3 Minutes of Assault Bike (for calories)
Classic: 

A. Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1 reps
B. “Petranek Fitness Test!”

For Time, complete:

500m Row

40 x Air Squats

30 x Sit Ups

20 x Push Ups

10 x Pull Ups
C. For max reps:

3 Minutes of Assault Bike (for calories)
D. Mobility of choice