Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each directionPre-mobility: Overhead rib mobilization 
Health and Fitness

A. 3 sets of:

3-5 negatives followed by max set of ring rows
C. 

From Invictus, For time:

50/35 Calories of Assault Bike

100 Double-Unders

40/25 Calories of Assault Bike

80 Double-Unders

30/20 Calories of Assault Bike

60 Double-Unders
Classic

A. Weighted Pull up 1-1-1-1 (build to a heavy single), rest 2 min between sets

B. Pull ups 3 x Max reps (make set 1 your best set, see how consistent or close to you can be), rest 2 min between sets
C. From Invictus, For time:

50/35 Calories of Assault Bike

100 Double-Unders

40/25 Calories of Assault Bike

80 Double-Unders

30/20 Calories of Assault Bike

60 Double-Unders
D. 

Mobility: 5 point overhead mobilization with band, Couch stretch