Prep
3 sets
Row x 60 sec
Cross Body single Leg Kettlebell RDL x 5 per side
Kettlebell Turkish Sit Up x 5 per side
Mountain Climber x 10 per side (2 sec knee up hold on each rep)

Essentials
A.
12 min Emom
Clean grip Deadlift x 1 reps
Tempo 31×1
Moderate to heavy load

B.
12 min
Every 45 sec (16 sets)
Seated Dual Dumbbell shoulder Press x 2 reps
Tempo 30×0
*slightly heavier than last week

C.
Granite Games Throwdown workout # 4
Each Person on your team completes 1 portion by themself. If you are not on a team then pick which one you want to do, they all have the same reps in the end.

1.
3 rounds for Time:
Single unders x 30 reps
Shoulder to Overhead x 10 reps 95/65
Ring Row x 10 reps

2.
2 rounds for Time:
Single unders x 45 reps
Shoulder to Overhead x 15 reps 95/65
Ring Row x 15 reps

3.
For time:
Single unders x 90 reps
Shoulder to Overhead x 30 reps 95/65
Ring Row x 30 reps

Fitness
A.
12 min Emom
Clean grip Deadlift x 1 reps
Tempo 31×1
80-85%

B.
12 min
Every 45 sec (16 sets)
Seated Dual Dumbbell shoulder Press x 2 reps
Tempo 30×0
*slightly heavier than last week

C.
Granite Games Throwdown workout # 4
Each Person on your team completes 1 portion by themself. If you are not on a team then pick which one you want to do, they all have the same reps in the end.

1.
3 rounds for Time:
Double unders x 30 reps
Shoulder to Overhead x 10 reps 135/95
Chest to Bar x 10 reps

2.
2 rounds for Time:
Double unders x 45 reps
Shoulder to Overhead x 15 reps 135/95
Chest to Bar x 15 reps

3.
For time:
Double unders x 90 reps
Shoulder to Overhead x 30 reps 135/95
Chest to Bar x 30 reps