Prep
2 Sets
Elevated Hamstring Plank with Single Leg March x 20 sec
Squat Twist and Reach x 10 reps
Split stance Russian Kettlebell Swing x 8 reps
Rotational Clean to Forward Lunge x 4 reps ( 2 per arm)

Essentials
A.
3 Sets
Tempo Overhead Squat x 5 reps
Tempo 3131
Keep at a steady light load across
On the 2:30 min

B.
3 Sets
Dual Dumbbell Farmers Carry Bulgarian Split squat x 6-8 per leg
Rest 30 sec
Hang Dumbbell Power Snatch x 5 per side
On the 3 min mark

C.
9 min Amrap
Overhead Squat x 9 reps
Knee Up Twist x 6 reps
Single Unders x 30 reps

Fitness
A.
3 Sets
Tempo Overhead Squat x 5 reps
Tempo 3131
Build in weight
On the 2:30 min

B.
3 Sets
Dual Dumbbell Farmers Carry Bulgarian Split squat x 6-8 per leg
Rest 30 sec
Hang Dumbbell Power Snatch x 5 per side
On the 3 min mark

C.
9 min Amrap
Hang Squat Snatch x 9 reps 95/65
Alternating Cross Body single Leg toes to Bar x 6 reps
Double Unders x 30 reps