Warm up: CrossFit Warmup x 2Pre-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
B. 5 rounds:

Medicine Ball Reverse Lunge x 20 (10 each)

MB Slams x 15

Hands on MB Slow Mountain Climbers x 20 (10 each)
D. Mobility of choice

Classic: 

A. Four sets of:

A1. Front Squat x 4-6 reps @20X1, Rest 60 seconds

A2. Single-Arm Dumbbell Bent over Row x 10 reps each arm @2010, Rest 60 seconds
B. 5 rounds:

Medicine Ball Reverse Lunge x 20 (10 each)

MB Slams x 15

MB Overhead Sit ups x 20 
C.. Mobility of choice