Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up. Pre-mobility: Spiderman with band around rig  
Health and Fitness

A.Four sets of:

A1. Bench Press x 4-6 reps @ 20X1, Rest 60-90 seconds

A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111, Rest 60-90 seconds
B. For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

20 Wall Ball Shots (20/14 lbs)

10 Ring Dips

Classic

A.Four sets of:

A1. Bench Press x 4-6 reps @ 20X1, Rest 60-90 seconds

A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111, Rest 60-90 seconds
B. For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

20 Wall Ball Shots (20/14 lbs)

10 Ring Dips