Warm up: 3 rounds at an easy pace 200m Jog, CF warm upPre-mobility: Hanging T-spine Mobilization 2x30s
Health and Fitness

A. A. 3 sets:

A1. Deadlift x 6-8 reps, rest 45ss

A2. Weighted Sit ups x 10, rest 45s

A3. Step ups x 20 steps, rest 45s
B. 6 RFT:

200m run outside or 10 rig length sprints 

10 kb swings 55/35lb

— 1 min rest —
Classic:

A. Clean complex

Clean Deadlift + clean pull 

Complete 5 complexes, ascending in weight

rest 2 min between sets
B. 6 RFT:

200m run outside or 10 rig length sprints

10 kb swings 55/35lb

— 1 min rest —
D. Mobility = Foam Roll Legs