Warm up: CrossFit Warmup x 2

Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet 
Health and Fitness   

A. Four sets of:

A1. Box Step-Ups x 8 reps each leg (rest 30 seconds between legs), Rest 60 seconds

A2. Single-Arm Dumbbell Row x 6-8 reps each arm @2011, Rest 60 seconds

*Go heavy on the Step up, but make sure to keep your knee steady and minimize push off from back leg

B. AMRAP in 8 minutes of:

12 KBS 

12 Goblet Squats

C. 3 sets:

C1. Banded Good Mornings x 15 @2011, rest 15a

C2. Banded Hamstring Stretch x 30s each leg

D. Mobility of choice
Classic: 

A. Four sets of:

A1. Box Step-Ups x 8 reps each leg (rest 30 seconds between legs), Rest 60 seconds

A2. Single-Arm Dumbbell Row x 6-8 reps each arm @2010, Rest 60 seconds
*Go heavy on the Step up, but make sure to keep your knee steady and minimize push off from back leg
B. AMRAP in 8 minutes of:

12 KBS (70/55)

12 Goblet Squats
C. 3 sets:

C1. Banded Good Mornings x 15 @2010, rest 15a

C2. Banded Hamstring Stretch x 30s each leg
D. Mobility of choice