Warm up: 4 rounds: 5 pull ups (or jumping pull ups), 10 push ups, 10sit ups, 5 inch worms. Pre-Mobility: KB Bottom squat x 2 min 
Health and Fitness

A. Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Back Squat x 6 reps @ 30X1 (start at 60%)

Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0

*You will be alternating stations every two mins
B. Five rounds for time of:

12 DB Push Press

12 Russian Kettlebell Swings 
Classic:

A. Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Back Squat x4-6reps suggested loading – 65%, 70, 75, 77-80%

Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0

(add weight if possible)

*You will be alternating stations every two mins

B.

Five rounds for time of:

12 Push Press (95/65)

24 Russian Kettlebell Swings (70/55)
C. Mobility = Overhead band mobility, Roll out Hamstrings and back