Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Barbell bottom squat x 2 min, Alternating spider man x 10 reps (5 each, hold 3 sec on each side on each rep)
Health and Fitness

A. Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Push Press x 4-6 reps (Pause 1s in Front rack) 

Station 2 – Ring Rows x 8-10 reps @ 2111
B. Complete as many rounds and reps as possible in 15 minutes of:

Russian KBS x 20 

100 Meter Run 

Burpee Pull-Ups x 10 reps

100 Meter Run or 4 rig length sprints
Classic:

A. Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Push Press x 3-5 reps – Suggested Loading: 70%, 75%, 80%, 85%

Station 2 – Weighted Pull ups x 2-4 reps (build to something heavy)
B. Complete as many rounds and reps as possible in 15 minutes of:

Russian KBS x 20 (55/35)

100 Meter Run 

Burpee Pull-Ups x 10 reps

100 Meter Run or 4 rig length sprints
D. Mobility = Foam Roll Legs