Prep
2 Sets
Run x 200 meters
Single arm KB drop Lunge to knee up x 5 per leg
Bike x 60 sec
Banded Lat Pull Down x 7 reps

Essentials:
A.
2 Sets
Dual kettlebell Front Rack Walking Lunges x 12 steps
-Right into-
Dual Kettlebell Front Rack Squat x 12 reps
Moderate to heavy load
On the 2:30min

B.
2 Sets
Ring Pull x 7-10 reps
Rest 15 sec
Single arm Ring Pull x 5-7 reps per arm
Rest 15 sec
Hang from bar x 30-60 sec
On the 3 min Marks

C.
20min Amrap
Single unders x 40 reps
Box step Overs x 20 reps
Hanging Knee Raises x 10 reps
Thruster x 5 reps

Fitness:
A.
2 Sets
Dual kettlebell Front Rack Walking Lunges x 12 steps
-Right into-
Dual Kettlebell Front Rack Squat x 12 reps
Moderate to heavy load
On the 2:30min

B.
2 Sets
Kipping Pull Up x 7-10 reps
Rest 15 sec
Kipping chest to Bar x 5-7 reps
Rest 15 sec
Bar Muscle Up x 1-5 reps
On the 3 min Marks

C.
20min Amrap
Double unders x 40 reps
Box step Overs x 20 reps 24/20
Toes to Bar x 10 reps
Thruster x 5 reps 95/65
RX+: 135/95