Prep
9 min emom
1.Quadruped to leg threw x 6 reps per side
2.under Switch to reach 6 reps per side
3.Candle Stick Roll Up x 6 reps

Essentials
A.
3 Sets
Back Squat x 7,5,3 reps
Rest 20 sec
Goblet Speed Squat x 15 reps
Rest 20 sec
Dual Front Rack Kettlebell Carry x 45 sec
On the 4 min marks
*weight selection for the squat should be heavy for the 3 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

B.
10 min practice this complex at a light to moderate load
2 Hang Squat Clean Above the knee + 2 Hang Squat Clean Below the Knee + 2 Thrusters

C.
3 Sets
Part B Complex x 1 complex
Burpee x 5 reps
Goblet Curtsy Step Back Lunge Right leg x 10 reps
Goblet Curtsy Step Back Lunge Left Leg x 10 reps
Row x 12/9 cal
Rest 90 sec

Fitness
A.
3 Sets
Back Squat x 7,5,3 reps
Rest 20 sec
Goblet Speed Squat x 15 reps
Rest 20 sec
Dual Front Rack Kettlebell Carry x 45 sec
On the 4 min marks
*weight selection for the squat should be heavy for the 3 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

B.
10 min to build to a Heavy Complex
2 Hang Squat Clean Above the knee + 2 Hang Squat Clean Below the Knee + 2 Thrusters

C.
3 Sets
Part B Complex x 1 complex 85% of heaviest load in part ‘B’
Burpee x 5 reps
Goblet Curtsy Step Back Lunge Right leg x 10 reps
Goblet Curtsy Step Back Lunge Left Leg x 10 reps
Row x 15/12 cal
Rest 90 sec