Warmup: Crossfit Warm-up X 3 setsPre-mobility: Couch stretch X 2 min each
Health and Fitness  

A. Three sets of:
Back Squat x 6-8 reps @ 31X1

Rest 2 minutes

Horizontal Ring Rows (advanced put feet on box x 8-10 reps @ 21X0

Rest 2 minutes

B. 0:30-0:40

25 min Row Performed at 70% effort, every 5 mins complete 15 Weighted Sit-ups
Classic: 

A. 0:10-0:25

Three sets of:
Back Squat x 4-6 reps @ 31X1 – suggested loading 65%, 70%, 75%

Rest 1 minute

Horizontal Ring Rows (advanced put feet on box x 8-10 reps @ 21X0

Rest 1 minute
B. 0:25-0:50

25 min Row Performed at 70-75% effort (if known use 70-75% of Watt output for 500m sprint), every 5 mins complete 10-15 GHD or weighted sit ups

C. 0:50-1:00

Mobility of choice