0:00-0:10 6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.
Pre-mobility: 10 Inch worms with 3 second pause in hamstring stretch 
Health and Fitness

0:10-0:30

A. Three sets of:

Push Press x 6-8 reps

Rest 45 seconds

Plank from Elbows 60s

Rest 45 seconds
B. Complete as many rounds and reps as possible in 6 minutes of:

300m row
24 walking lunges 

10 med ball slams

Rest 2 minutes the REPEAT

Classic:

0:10- 0:35

A. Four sets of:

A1 Push press 2 reps (Suggested loading 85%, 90%, 95%, 95%+, working to heavy double), 60s rest

A2 Plank from Elbows 60-90s, 60s rest
A3 Palof Press x10 per side

B. 0:35-0:0

Complete as many rounds and reps as possible in 6 minutes of:

300m row

20 OH walking lunges with plate (45/25) 

10 med ball slams

Rest 2 minutes the REPEAT
0:50-1:00

D. Mobility = 5 point upper with band