Prep
2 Sets
Single leg wall sit x 15 sec per leg
Perfect Stretch walk out x 3 reps per leg
Alternating Low Cossack Squat Switch x 7 per leg

Essentials
A.
2 Sets
Dual Dumbbell Deathmarch x 10 reps
Dual Dumbbell Hang Power Clean x 8 reps
Dual Dumbbell Thruster x 6 reps

B.
4 Sets
Front Squat x 3 reps
Barbell on back step back lunges x 6 reps
Burpee Box Jump Overs x 9 reps
Row Sprint x 12 /9 cal
On the 4 min marks

C.
8 min amrap
Wall ball x 10 reps
Single unders x 30 reps

Fitness
A.
2 Sets
Dual Dumbbell Deathmarch x 10 reps
Dual Dumbbell Hang Power Clean x 8 reps
Dual Dumbbell Thruster x 6 reps
On the 2:30

B.
4 Sets
Front Squat x 3 reps
Barbell on back step back lunges x 6 reps
Burpee Box Jump Overs x 9 reps 24/20
Row Sprint x 12 /9 cal
On the 4 min marks

C.
8 min amrap
Wall ball x 10 reps 20-10ft /14-9ft
Double unders x 20 reps