Warm-up: Dynamic Pre-mobilty: 5 inch worms (no push up), 10 overhead rib mob on each side x 2 sets
Health and Fitness

A. Three sets: 

A1. Back Squat x 6-8 reps @ 2111, rest 60s

A2. Negative Pull ups x 3-5 reps, rest 60s
B. EMOM x 20min

Odd: 8-10 Wallball

Even: 100-200m Run 
Classic: 

A.Four sets:

A1. Back Squat x 4reps (suggested Loading – 65%, 70, 75, 80%), rest 60s

A2. Wt Pull up x 4-6 reps, rest 60s  
B. EMOM x 20min

Odd: 10 Wallball 

Even: 100-200m Run