Prep
9 min emom
1.Beast to Leg threw x 6 per side
2. Under to Crab Reach x 6 per side
3. Candle Stick Roll up x 6 reps

Essentials
A.
10 min
Build in weight but keep light to moderate loads complex
Squat Clean Thruster
Squat Clean
Hang Squat Clean above the knee
Hang Squat Clean Below the Knee

B.
5 Sets
Back Squat x 6 reps , 55% of heaviest load from the last 10 weeks
On the 2 min marks

C.
3 Sets
Dual Dumbbell Thruster x 5 reps
Box Jump Step Down x 10 reps
Dual Dumbbell Suit Case Walking Lunge x 10 Steps
Row Sprint x 20 sec
Rest 2 min

Fitness
A.
10 min
Build to a heavy complex
Squat Clean Thruster
Squat Clean
Hang Squat Clean above the knee
Hang Squat Clean Below the Knee

B.
5 Sets
Back Squat x 6 reps , 55% of heaviest load from the last 10 weeks
On the 2 min marks

C.
3 Sets
Dual Kettlebell Squat Clean Thruster x 5 reps 55/35
Box Jump Step Down x 10 reps 24/20
Dual Kettlebell Suit Case Walking Lunge x 10 Steps 55/35
Row Sprint x 20 sec
Rest 2 min