Warm up: Two rounds: 20x Jumping jacks, 20x Sit-ups, 10x Push-ups, 10x Squat jumps, 20 jumping jacksPre-mobility: Anterior chest smash x 2 min on each arm 
Health and Fitness/ Classic:

A. 4 sets:

A1. Sumo Deadlift x 3-5 reps, rest 60s

A2. Push ups x 10-12, rest 60s (if you are a master at push ups then add the band to add resistance- see example here and perform at a tempo of 21X1)
B.Complete as many rounds and reps as possible in 4 Minutes of:

10 Burpees

10 Toes to bar

Rest exactly 4 minutes and then repeat
C. Mobility = 5 point upper with band