0:00-0:10 Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each Pre-mobility: 10 Inch worms with 3 second pause in hamstring stretch 
Health and Fitness

0:10-0:30

A.

Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Band Face Pulls x 20 reps @ 2011 (http://youtu.be/IndIttUTNMU) 

Rest 60 seconds

Pallof Press x 15 @2111

Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Swings

9 Dumbbell Man-Makers

(push-up, row right, row left, power clean, push press)

6 Toes to Bar

Classic:

0:10- 0:30

A. Ramp up with the 3 position Clean @ Empty bar, 30%, 40%, 50-60%

Every 2 minutes, for 16 minutes (8 sets):

3-Position Clean *Start at 60% of clean

(high hang, mid-thigh, and then from the floor)
B. 0:30-0:45

AMRAP in 12 minutes of:

12 Russian Kettlebell Swings (70/55)

9 Dumbbell Man-Makers

(push-up, row right, row left, power clean, push press)

6 Toes to Bar
0:50-1:00

D. Mobility = 5 point upper with band