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

A. 4 sets:

A1: Front Squat x 4-6 reps @2010, rest 45s

A2. GHD Back Extension x 10-12 reps, rest 45s
B. Mini Kelly- 3 rounds for time

400m run

30 box jumps or steps

30 wall ball
Classic: 

A. 0:10-0:35

A. Every 2:30min x 7sets:

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%+

*Set 7 – 1 rep @ 95%+ (potentially a new PR) 
B. Mini Kelly 3 rounds for time

Run 400 m

30 Box jumps

30 Wall ball
C. Mobility of choice