Warm up: Coach led dynamic warm upPre-Mobility: Foam roll T-spine 
Health and Fitness: 

A. Four sets of:

A1. Back Squat x 8-10 reps, Rest 45 seconds

A2. High Plank to Elbows x 10 reps, Rest 45 seconds
B. Against a 5 minute running clock, complete:

500 Meter Row

50 Russian Kettlebell Swings

Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

Classic

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

1 Power Clean + 2 Front Squat (Start at 70% of your 1RM clean and build, let mechanics and feel dictate load) 
B. Against a 5 minute running clock, complete:

500 Meter Row

50 Kettlebell Swings (55/35)

Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.
C. Mobility: Foam Roll