Warm up: Coach’s choice Pre-mobility: 10 Inch worms with 3 second pause in hamstring stretch 
Health and Fitness

A. Every two minutes, for 10 minutes (5 sets):

Front Squat x 4-6 reps

followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x 4 reps
B. Against a 7-minute running clock, complete:

40/30 Calorie Assault Bike 

immediately followed by…

AMRAP of:

10 DB S2OH 

10 Box Jumps (or steps)
Classic:

A. Every two minutes, for 10 minutes (5 sets):

Front Squat

1 – 5 reps @ 45-55%

2 – 5 reps @ 55-65%

3 – 3 reps @ 65-75%

4 – 2 reps @ 75-85%

5 – 2 reps @ 80-90%
followed by…
Every two minutes, for 4 minutes (2 sets):

Back Squat x 6 reps @ 65-70%
B. Against a 7-minute running clock, complete:

40/30 Calorie Assault Bike 

immediately followed by…

AMRAP of:

10 S2OH (95/65)

10 Box Jumps
D. Mobility = Foam roll