Prep
2 Sets
Bottoms ups Kettlebell 90 / 90 Hold x 20 sec per hand
Ring Face Pulls x 10 reps with 2 sec pause at the face
Plank Push up x 20 reps , 10 per side

Essentials
A.
6 Sets
Push Press x 3 reps
Pausing Push Jerk x 3 reps
Take from the floor and build in weight each set
On the 75 sec Marks

B.
3 Sets
Landmine tall kneeling press outs x 7 reps per side
Landmine Windmill x 7 per arm
Landmine Curtsy Step Back lunge x 7 reps per leg
On the 3 min

C.
For Time :
Row x 30 cal
Kettlebell Overhead Step Back Lunge x 25 reps
Burpee x 20 reps
Row x 15 cal
Barbell Overhead step back lunge x 10 reps
Burpee x 5 reps

Fitness
A.
6 Sets
Push Press x 3 reps
Pausing Push Jerk x 3 reps
Take from the floor and build in weight each set
On the 75 sec Marks

B.
3 Sets
Landmine tall kneeling press outs x 7 reps per side
Landmine Windmill x 7 per arm
Landmine Curtsy Step Back lunge x 7 reps per leg
On the 3 min

C.
For Time :
Row x 30 cal
Overhead squat x 25 reps 95/65
Barfacing Burpee x 20 reps
Row x 15 cal
Overhead squat x 10 reps 135/95
Bar facing burpee x 5 reps