Warm up: 30 seconds of: jumping jacks, side lunges, active Spider-Man’s, Cossack squats, active Samson stretch, air squats

Health and Fitness

A. Four sets of:

A1. Strict Pull-Ups x 6-8 reps @ 2110, Rest 45 seconds

A2. Dumbbell Bench Press x 10-12 reps. Rest 45 seconds

B. Three rounds for time of:

20 Kettlebell Swings

15 Wall ball

400 Meter Row

Classic

A. Four sets of:

A1. Weighted Pull-Ups x 1-2 reps, Rest 30 seconds

A2. Strict Pull-Ups x Max reps, Rest 3 minutes

B. Three rounds for time of:

20 Kettlebell Swings

15 Wall ball

400 Meter Row

C. Mobility: Shoulder Smash (anterior and posterior), Banded hamstring stretch with inner and outer leg.