Prep
2 Sets
Banded lateral walk x 20 steps per direction
Glute Bridge x 20 reps
Single leg Glute Bridge Hold x 15 sec per leg

Essentials
A.
3 Sets
Right Arm Turkish Get ups x 1-2 reps
+
Right arm Hang Kettlebell Snatch x 6 reps at the top of the last Turkish get up
Rest 30 sec
Left Arm Turkish Get ups x 1-2 reps
+
Left arm Hang Kettlebell Snatch x 6 reps at the top of the last Turkish get up
On the 3:30 min

B.
12 Sets
Speed box Goblet Jump Squats x 2 reps
+
Drop Jumps x 3 reps
On the 45sec Marks

C.
15min Amrap
Bear Crawl x 10 meters
Sit ups x 15 reps
Alternating Dumbbell Power Snatch x 20 reps

Fitness
A.
3 Sets
Right Arm Turkish Get ups x 3 reps
+
Right arm Hang Kettlebell Snatch x 6 reps at the top of the last Turkish get up
Rest 30 sec
Left Arm Turkish Get ups x 3 reps
+
Left arm Hang Kettlebell Snatch x 6 reps at the top of the last Turkish get up
On the 3:30 min

B.
12 Sets
Speed box Goblet Jump Squats x 2 reps
+
Drop Jumps x 3 reps
On the 45sec Marks

C.
15min Amrap
Handstand walk x 10 meters
Weighted Sit ups x 15 reps 50/35
Alternating Dumbbell Power Snatch x 20 reps 50/35
RX+: GHD Sit ups with no weight