Prep:
2 Sets
Bike x 15 sec sprint
Banded Psoas March x 10 reps
Goblet RNT Split Squat x 7 per leg
Single arm ring pull x 7 per arm

Essentials:
A.
3 Sets
Body weight Bulagrian Split Squat x 8-10 per leg
*To make this harder don’t add weight , slow the tempo down.
On the 3min

B.
3 Sets
Front Squat x 4,3,2
Tempo @32×1
Tough load for the reps; build on what you did 2 weeks ago
+
Kettlebell Pull Overs x 8-10 reps
On the 3 min

C.
3 Rounds For time :
Hanging Knee Raises x 15 reps
Jumping Pull ups x 12 reps
Ring Pulls x 9 reps
*12 min Cap*

Fitness:
A.
3 Sets
Dual Kettlebell Front Rack Bulagrian Split Squat x 8-10 per leg
*Light to moderate load*
On the 3min

B.
3 Sets
Front Squat x 4,3,2
Tempo @32×1
Tough load for the reps; build on what you did 2 weeks ago
+
Kettlebell Pull Overs x 8-10 reps
On the 3 min

C.
3 Rounds For time :
Toes to bar x 15 reps
Pull ups x 12 reps
Chest to Bar x 9 reps
*12 min Cap*

RX+:
3 rounds For time :
Toes to Bar x 15 reps
Chest to Bar x 12 reps
Bar Muscle Up x 9 reps
*12 min Cap*