Prep
2 Sets
Run x 200 meters
Alternating archer ring row x 10 reps
Ring tricep extension x 10 reps
Support on rings or dip bar x 30 sec

Essentials
A.
3 Sets
Hang Power Snatch above the knee x 4 reps
Rest 30 sec
Hang From Pull up Bar or Chin over pull up bar x max work 20 sec
Rest 30 sec
Hang Power Snatch above the knee x 4 reps
On the 3 min Marks

B.
3 Sets
Close Grip Bench Press x 8,8,7 reps tempo @ 31×1
Rest 30 sec
Alternating Dual Kettlebell Gorilla Row x 7-9 reps per arm
On the 3 min mark

C.
5 Sets
1 min Amrap
Bike x 16 sec sprint
Dual Dumbbell Seated Strict Press x Max rep remaining time
Rest 1 min

Fitness
A.
3 Sets
Hang Power Snatch below the knee x 4 reps
Rest 30 sec
Kipping chest to Bar x max reps 20 sec
Rest 30 sec
Power Snatch from floor x 4 reps
On the 3 min Marks

B.
3 Sets
Close Grip Bench Press x 8,8,7 reps tempo @ 31×1
Rest 30 sec
Alternating Dual Kettlebell Gorilla Row x 7-9 reps per arm
On the 3 min mark

C.
5 Sets
1 min Amrap
Bike x 16 sec sprint
Handstand Push Up x Max rep remaining time
Rest 1 min
RX+: Strict HSPU