Prep
2 Sets
Bike x 15 sec hard pace
Hollow Body Hold x 30-40 sec
Bike x 15 sec hard pace
Top of the Ring Pull Hold x 30-40 sec

Essentials:
A.
3 Sets
Landmine Overhead 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
Dual Kettlebell Front Rack Goodmornings x 3 reps
On the 45sec Marks

C.
4 Sets
Row x 12/9 cal
Ring Pull x 18 reps
On the 3 min marks

Fitness:
A.
3 Sets
Landmine Overhead 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
Dual Kettlebell Front Rack Goodmornings x 3 reps
On the 45sec Marks

C.
4 Sets
Row x 15/12 cal
Chest to Bar x 12 reps
On the 3 min marks
RX+:(Bike)(Bar Muscle Up x 5 reps)