Prep
2 Set
High Knee jump rope singles x 45 sec
Drop Lunges x 10 reps
Alternating Cossack Squat x 10 reps
Split stance isometric Hold x 20 sec per leg

Essentials
A.
3 Sets
Banded Quad RNT Suit Case Split squat x 7 per leg
Tempo 2121
On the 2:30 min

B.
12 Sets
Speed Front Squat and ¼ x 2 reps
45-60% of clean
Dual Dumbbell Bent Over Face Pull x 5-7 reps; 1 sec isometric hold at the top of each rep
On the 45sec Marks

C.
3 Rounds For time:
Burpee Jumping Pull Up x 5 reps
Kettlebell Swing x 25 reps
Row x 500 meters

Fitness
A.
3 Sets
Banded Quad RNT Suit Case Split squat x 7 per leg
Tempo 2121
On the 2:30 min

B.
12 Sets
Speed Front Squat and ¼ x 2 reps
45-60% of clean
Dual Dumbbell Bent Over Face Pull x 5-7 reps; 1 sec isometric hold at the top of each rep
On the 45sec Marks

C.
3 Rounds For time:
Bar Muscle Up x 5 reps
Kettlebell Swing x 25 reps 70/55
Row x 500 meters
RX+: ring muscle ups