Prep
3 Sets
Bike x 20 sec hard pace
Hollow Body Hold x 30-40 sec
Hang From Bar x 30-40 sec or single arm hang x 10-15 sec per arm

Essentials:
A.
3 Sets
Goblet Kettlebell Front Rack walking Lunge x 16-20 Steps
*Light to moderate load*
+
Sorsean Hold x 30-40sec
On the 3:30min

B.
3 Sets
Front Squat x 6,5,4
Tempo @32×1
Tough load for the reps
+
Kettlebell Pull Over x 8-10 reps
On the 3:30 min

C.
For time:
10-8-6-4-2
Jumping Pull Ups
*30 Single unders between each set
-rest 90 sec-
15-12-9-6-3
Hanging Knee Raises
*50ft Dual Kettlebell Front rack Carry Between every round.

Fitness:
A.
3 Sets
Dual Kettlebell Front Rack walking Lunge x 16-20 Steps
*Light to moderate load*
+
Sorsean Hold x 45-60 sec
*Add weight if BW at the time domain is easy, use a ball or slam ball.
On the 3:30min

B.
3 Sets
Front Squat x 6,5,4
Tempo @32×1
Tough load for the reps
+
Kettlebell Pull Over x 8-10 reps
On the 3:30 min

C.
For time:
10-8-6-4-2
Chest to bar
*30 Double unders between each set
-rest 90 sec-
15-12-9-6-3
Toes to Bar
*50ft Dual Kettlebell Front rack Carry Between every round 55/35.
RX+: (Bar Muscle Ups)(70/55)