Prep
2 Sets
Cossack Squat hold x 30 sec per side
Crab walk x 50 ft
Burpee + air squat combo x 10 reps

Essentials
A.
3 Sets
Dual Russian Kettlebell Swing x 8 reps
Dual Kettlebell Clean x 6 reps
Kettlebell Snatch x 4 reps per side
Alternating Dual Kettlebell Push Press x 2 reps
On the 2:30 min

B.
3 Sets
Front Squat x 6,4,2 @ tempo 31×1
Rest 30 sec
Dual Dumbbell Spanish Squat x 15 reps
Rest 30 sec
Bike Sprint x 15/12 cal
On the 4 min marks

C.
4 Sets
3 min amrap
Row x 12/9 cal
Hang power clean x 6 reps
Single unders x 36 reps
Deadlift x 6 reps
Row x max cal in remaining time
Rest 2 min between sets

Fitness
A.
3 Sets
Dual Russian Kettlebell Swing x 8 reps
Dual Kettlebell Clean x 6 reps
Alternating Kettlebell Half Snatch x 4 reps
Alternating Dual Kettlebell Push Press x 2 reps
On the 2:30 min

B.
3 Sets
Front Squat x 6,4,2 @ tempo 31×1
Rest 30 sec
Dual Dumbbell Spanish Squat x 15 reps
Rest 30 sec
Bike Sprint x 15/12 cal
On the 4 min marks

C.
4 Sets
3 min amrap
Row x 15/12 cal
Hang power clean x 6 reps 155/105
Double unders x 36 reps
Deadlift x 6 reps 155/105
Row x max cal in remaining time
Rest 2 min between sets