Prep
2 Sets
Perfect stretch walk x 10 reps
Under switch to Crab Reach x 10 reps
No Pushup burpee x 10 reps

Essentials
A.
3 Sets
Back Squat x 5 reps
Rest 20 sec
Lunge Jump x 16 reps as high as possible
Rest 20 sec
Assault Bike x 25 sec sprint
On the 3 min marks
*weight selection for the squat should be heavy for the 5 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

B.
12 min practice this complex at a light to moderate load
Power clean + hang Power clean below the knee + Front squat + Jerk

C.
14 min Amrap
Dual Dumbbell Death march x 10 reps
Burpee x 5 reps
Dual Dumbbell Farmers carry walking lunges x 10 reps
Jumping pull up x 5 reps

Fitness
A.
3 Sets
Back Squat x 5 reps
Rest 20 sec
Lunge Jump x 16 reps as high as possible
Rest 20 sec
Assault Bike x 25 sec sprint
On the 3 min marks
*weight selection for the squat should be heavy for the 5 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

B.
12 min build to a heavy complex
Power clean + hang Power clean below the knee + Front squat + Jerk

C.
14 min Amrap
Dual Dumbbell Death march x 10 reps 50/35
Burpee x 5 reps
Dual Dumbbell Farmers carry walking lunges x 10 reps 50/35
Bar muscle up x 5 reps