Prep
2 Sets
Row x 60 sec
Dual Dumbbell Arnold Z Press x 5 reps
Dumbbell Lat Pull Over x 10 reps
Single arm Staggered Stance Russian Kettlebell Swing x 5 reps per side

Essentials:
A.
‘9/11’
For time:
Run x 2001 meters
Box jump x 11 reps
Dual Dumbbell Thruster x 11 reps
Jumping Pull Ups x 11 reps
Dual Dumbbell Power Clean x 11 reps
Dumbbell Renegade Row x 11 reps
Burpees over Dumbbell x 11 reps
Dual Dumbbell Deadlift x 11 reps
Hanging Leg Raises x 11 reps
Dual Dumbbell Shoulder to Overhead x 11 reps
Row x 2001 meters

Fitness:
A.
‘9/11’
For time:
Run x 2001 meters
Box jump x 11 reps 30/24
Dual Dumbbell Thruster x 11 reps 50/35
Chest to Bar x 11 reps
Dual Dumbbell Power Clean x 11 reps 50/35
Dumbbell Renegade Row x 11 reps per arm 50/35
Burpees over Dumbbell x 11 reps
Dual Dumbbell Deadlift x 11 reps 50/35
Toes to bar x 11 reps
Dual Dumbbell Shoulder to Overhead x 11 reps 50/35
Row x 2001 meters