0:00-0:10: Warmup: 3 sets:100m jog, 10x Walking lunges, 10x PVC good mornings10x Cossack lunges 

Pre-mobility: 

Couch stretch  
Health and Fitness

0:10-0:50

A. 3 sets:

A1. Back Squat x 6-8 reps @21X2, rest 60s (build throughout) 

A2. Single arm Half-kneeling Overhead-Press x 8-10 @2012, rest 60s 
B. AMRAP in 7 minutes

10 Wallball

15/10 Rowing Calories
Classic

0:10-0:40

A. Ramp up sets: 3×6 Build to a working weight that you will use across in the set below. You will only do ramp up sets for the Back Squat.  

4 sets:

A1. Back Squat x 4-6 reps across @21X2, rest 60s 

A2. Single arm Half-kneeling Overhead-Press x 8-10 @2012, rest 60s z
B. 0:40-0:50

In 7 minutes

40/30 Thusters (95/65- scale appropriately, you want at least 2 minutes of rowing)

As many Rowing Calories as possible in remaining time
D. 0:50-1:00

Mobility: Shoulder Smashing