Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet 
Health and Fitness   

A.0:10-0:40

Three Sets:

A1.Back Squat X 6-8 reps, rest 60s

A2. Band Pull Aparts X 20 reps, rest 60s
B. Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings

10 Goblet Squats
C. Mobility of choice

Classic: 

A. 0:10-0:40 

Four Sets:

Back Squat X 3-5 reps, rest 2- 3min

Build to a heavy 3-5 for today  
B. Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings

10 Goblet Squats
C. Mobility of choice