Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each directionPre-mobility: Spiderman stretch x 90s each side
Health and Fitness/Classic 

A. Four sets of:

A1. Back Squat x 6-8 reps @ 20X1, Rest 60 seconds

A2. Strict Pull-Ups x Max Unbroken Reps @ 21X0, Rest 60 seconds

A3. Plank from Elbows x 45-60 seconds, Rest 60 seconds
B. EMOM x 12min (4sets) 

Min 1: Max distance row in 45s

Min 2: 8-10 Box Jump-Overs

Min 3: 50 Double Unders