Prep
2 Sets
Bike x 30 sec
RNT Step Back Lunge x 7 per leg
Bike x 30 sec
Plank Kettlebell Pull threw x 7 per arm

Essentials:
A.
3 Sets
Mixed Rack Deficit Dual Kettlebell Step Back Lunge x 8 per leg
On the 2:30 min

B.
12 Sets
Speed Front Squat x 2 reps
45-60% of clean
Top of the Ring Pull Hold x 20 sec at hard position
On the 45sec Marks

C.
5 Sets
No Push Up Burpee Over Kettlebell x 6 reps
Kettlebell Swing x 8 reps
Goblet Squat x 10 reps
Rest 2 min

Fitness:
A.
3 Sets
Mixed Rack Deficit Dual Kettlebell Step Back Lunge x 8 per leg
On the 2:30 min

B.
12 Sets
Speed Front Squat x 2 reps
45-60% of clean
Top of the Ring Pull Hold x 20 sec at hard position
On the 45sec Marks

C.
5 Sets
Burpee Over Kettlebell x 6 reps
Kettlebell Swing x 8 reps 70/55
Goblet Squat x 10 reps 70/55
Rest 2 min