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Prep
2 Sets
Bear Crawl x 50 ft
Bottom Up 90/90 Kettlebell Hold x 20 sec
Banded Lat Pull Down x 10 reps
Support Hold x 20 sec
Vertical Med Ball Throw x 5 reps

Essentials
A.
6 Sets
1 Push Press + 2 Push Jerk
Weight should stay light to work on mechanics
On the 2 min Marks

B.
12 min Emom
1.Banded strict Pull Up x 7 reps
2.Bench Dip x 7 reps
3.Landmine Twist x 7 reps per side

C.
3 Sets
Ring Pulls x 45 sec max reps
Rest 15 sec
Push Ups x 45 sec max reps
Rest 15 sec
V-ups x 45 sec max reps
Rest 1:15min

Fitness
A.
6 Sets
1 Push Press + 2 Push Jerk
Weight for the first 3 sets should build up to a heavy , then for sets 3 , 4 and 5 hold that same heavy weight . Set 6 should drop back down to the load performed in set 1.
On the 2 min Marks

B.
12 min Emom
1.strict Pull Up x 7 reps
2.Strict Dip x 7 reps
3.Landmine Twist x 7 reps per side
*If able to do all pull ups and dips unbroken then add weight to make the last 2 reps a grind . You should not have to break them up.

C.
3 Sets
Bar Muscle Up x 45 sec max reps
Rest 15 sec
Handstand Push Ups x 45 sec max reps
Rest 15 sec
V-Ups x 45 sec max reps
Rest 1:15min
RX+: Ring Muscle Ups/ Strict Handstand Push Ups/ GHD Sit ups

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