Prep
2 Sets
Bike x 60 sec
Single arm single leg crossbody Plank x 15 sec per side
Elevator Goblet squat x 6 reps
Goblet staggered Stance Good Morning x 5 reps per side

Essentials
A.
3 Sets
Back Squat x 6-8 reps no tempo
Rest 30 sec
Strict Pull Up negative x 3-5 reps ; needs to be a 3-5 sec lower
On the 3 min mark

B.
3 Sets
Dual Kettlebell Front Rack Box Step Up x 7 per leg box at knee height
Rest 20 sec
Goblet Cossack Lunge x 5 per leg
Rest 20 sec
Heavy Farmers Carry x 100 ft
On the 3 min mark

C.
3 Rounds for time
Wall ball x 21 reps
Ring Pulls x 15 reps
Power clean x 9 reps 65-75%
Rest 90 sec

Fitness
A.
3 Sets
Back Squat x 6-8 reps no tempo
Rest 30 sec
Strict Pull Up x 6-9 reps ; add weight if able to do the 9 reps unbroken
On the 3 min mark

B.
3 Sets
Dual Kettlebell Front Rack Box Step Up x 7 per leg box at knee height
Rest 20 sec
Dual Kettlebell Front Rack Cossack Lunge x 5 per leg
Rest 20 sec
Heavy Farmers Carry x 100 ft
On the 3 min mark

C.
3 Rounds for time
Wall ball x 21 reps 20-10ft/14-9ft
Pull ups x 15 reps
Power clean x 9 reps 145/100
Rest 90 sec
RX+: (chest to bar)(185/125)