Warm up: Agility Ladder: forward run (both feet touch in box), lateral runs (both sides), hops (inside and out of each box), single foot (inside/out of each box), left foot hops (in each box), right foot, burpee hops (hands outside box, jump with feet inside box)Pre-Mobility: 10 slow inch worms, banded hamstring stretch 
Health and Fitness: 

A. Four sets of:

A1. Deadlift x 6 reps, Rest 2 minutes

A2. Dumbbell Shoulder Press x 6-8 reps (work toward a heavy 8 reps), Rest 2 minutes
B. Not For time:

Row 1000 Meters

60 Alternating Reverse Lunges (no weight added)

30 L-Seated Dumbbell Presses
Classic

A. Four sets of:

A1. Deadlift x 6 reps, Rest 2 minutes

A2. Dumbbell Shoulder Press x 6-8 reps (work toward a heavy 8 reps), Rest 2 minutes
B. Not For time:

Row 1000 Meters

60 alternating Reverse lunges (no added weight) 

30 Handstand Push-Ups (advanced do Strict) or L-seated DB Press
C. Mobility: Foam Roll