Monday June 50:00-0:10: Warmup: 3min row, 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at bottom), 10 ring rowsPre-mobility: banded hamstring x 60s each 
Health and Fitness

0:10-0:50

A.Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters

21 Kettlebell Swings

7 Strict Pull-Ups or 12 Ring Rows (get as horizontal as possible, make these very challenging) 

Note times for each set, and add them for total working time.
Classic

0:10-0:30

A. Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters

21 Kettlebell Swings (55/35)

12 Pull-Ups

Note times for each set, and add them for total working time. Aim for 4:30-600min of work. If this is not possible then make the change to reps or distances. 
D. 0:50-1:00

Mobility: 5 point lower body on the wall