Prep
2 Sets
Extended wall Plank x 20 sec
Squat Twist and Reach x 10 reps
Split stance Russian Kettlebell Swing x 8 reps
Rotational Kettlebell Snatch x 4 reps ( 2 per arm)

Essentials
A.
5 Sets
Segment Snatch Deadlift + Hang Power Snatch from below the knee + 2 Overhead Squat
Keep weight very light , most likely empty barbell.
On the 90 sec Marks

B.
3 Sets
Front Squat and ¼ x 6.5.4 reps
Rest 30 sec
Deadbug x 5 per side
On the 3 min mark

C.
3 Rounds For time :
Bike x 1200 meters
Overhead Squat x 20 reps
Rest 60 seconds

Fitness
A.
5 Sets
Segment Snatch Deadlift + Hang Power Snatch from below the knee + Overhead Squat + Hang Squat Snatch
Keep weight within a range that your technique is good and you stay snappy.
On the 90 sec Marks

B.
3 Sets
Front Squat and ¼ x 6.5.4 reps
Rest 30 sec
L Sit Flutter Kicks x 20 sec
On the 3 min mark

C.
3 Rounds For time :
Run x 400 meters
Overhead Squat x 20 reps 95/65
Rest 60 seconds
RX+: 115/75