0:00-0:10: 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 rows
Pre-mobility: 

T-spine mobilization  
Health and Fitness

0:10-0:50

A. Every minute, for 8 minutes (4 sets of each):

Station 1 – Back Squat x 4-6 reps @ 21X1 (use same weight across)

Station 2 – Box Jump X 5-6 (higher than usual) *these are meant to challenge you a bit but not be out of reach. You MUST step down and reset on each rep
B. Buy in: 500m Row 

Then Immediately into:

10 min EMOM of:

Odd: 40-60 Double Unders

Even: 4-6 Stict Pull ups (If this rep range is easy, do these weighted but keep them in the 4-6 rep range) Scale: negatives

Buy Out:

300m Row (match your pace per 500m as in your first row
Classic

0:10-0:30

A. Back Squat

*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 72%

*Set 3 – 5 reps @ 75%

*Set 4 – 3 reps @ 75-78%

*Set 5 – 3 reps @ 80%

*Set 6 – 3 reps @ 80-85%
B. Buy in: 500m Row 

Then Immediately into:

10 min EMOM of:

Odd: 40-60 Double Under

Even: 4-6 Stict Pull ups (If this rep range is easy, do these weighted but keep them in the 4-6 rep range) Scale: negatives

Buy Out:

300m Row (match or exceed your pace per 500m in your first row)
D. 0:50-1:00
Mobility: Shoulder Smashing