Prep
2 Sets
Kettlebell Cross body RDL x 8 per side
Goblet Curtsy Step Back Lunge x 6 per side
Kettlebell Muscle Clean From Ground x 4 per arm

Essentials
A.
3 Sets
Back Squat x 10-12 reps tempo @ 21×1
Rest 30 sec
Single Arm Bias Ring Pull x 3-5 reps per side
On the 3 min mark

B.
3 Sets
Cross body Kettlebell box step Ups x 7 per leg box at knee height
Rest 20 sec
Body weight Cossack Lunge x 7 per leg
Rest 20 sec
Dual Kettlebell Overhead Carry x 100ft
On the 3 min mark

C.
10 min Amrap
Jumping Pull Ups x 5 reps
Burpee box Step over x 10 reps 24/20
Goblet Step Back Lunge x 20 reps (10 per side)

Fitness
A.
3 Sets
Back Squat x 10-12 reps tempo @ 21×1
Rest 30 sec
Single arm Bias Strict Pull up x 3-5 reps per side
On the 3 min mark

B.
3 Sets
Cross body Kettlebell box step Ups x 7 per leg box at knee height
Rest 20 sec
Goblet Cossack Lunge x 7 per leg
Rest 20 sec
Dual Kettlebell Overhead Carry x 100ft
On the 3 min mark

C.
10 min Amrap
chest to bar x 5 reps
Burpee box jump over x 10 reps 24/20
Leg behind goblet squat x 20 reps (10 per side) 35/25
RX+: (Bar Muscle Up x 5 reps)(55/35)