Prep
3 sets
Row x 30 sec
Single side KB Suitcase Deadlift x 5 per side
Bike x 30 sec
Squat to Kettlebell Halo x 5 per direction
Ring pull hold , rings to chest x 30 sec

Essentials
A.
6 min Emom
Clean grip Deadlift x 2
Tempo 31×1
Moderate load

B.
6 min Emom
Seated Dual Dumbbell shoulder Press x 3 reps
Tempo 30×0
*same weight as first week

C.
8min Emom
3 power clean + 3 Front squat + 3 shoulder to Overhead
Light load
-then right into-
8min Amrap
Alternating Single arm Dumbbell Hang Clean and Jerk x 8 reps (4 per arm)
Ring Pull x 8 reps
Single unders x 24 reps

Fitness
A.
6 min Emom
Clean grip Deadlift x 2 rep
Tempo 31×1
60-65%

B.
6 min Emom
Seated Dual Dumbbell shoulder Press x 3 reps
Tempo 30×1
*same weight as first week

C.
8min Emom
3 power clean + 3 Front squat + 3 shoulder to Overhead 50% of 1 rm
-then right into-
8min Amrap
Alternating Single arm Dumbbell Hang Clean and Jerk x 8 reps 50/35 (4 per arm)
Pull up x 8 reps
Double unders x 24 reps
RX+: chest to bar