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: Bottom Squat hold with Barbell 
Health and Fitness/Classic:

A. Every 3 minutes, for 15 minutes (5 sets):

Front Squat x 3-5 reps (build to a heavy 5 for today)
B. 5 rounds For time:

13 Burpees

13 cal Assault