Prep
2 Sets
Row x 10 hard Pulls
Reactive Box Step Ups x 7 per leg
Banded Sissy Squat x 7 reps
Goblet Landmine Squat x 7 reps

Essentials
A.
3 Sets
Landmine Curtsey Step Back Lunges x 10 per leg
On the 2:30 min

B.
3 Sets
Tempo Front Squat x 6,5,4 @35×1
Rest 30 sec
Single arm Bias Strict Ring Pull x 4-6 per side
On the 3 min marks

C.
For time:
2 Rounds
Run x 200 meters
Sit ups x 15 reps
Alternating Dumbbell Thruster x 12 reps

-Rest 3min-

2 Rounds
Run x 200 meters
Sit ups x 15 reps
Alternating Dumbbell Thruster x 12 reps

Fitness
A.
3 Sets
Landmine Curtsey Step Back Lunges x 10 per leg
On the 2:30 min

B.
3 Sets
Tempo Front Squat x 6,5,4 @35×1
Rest 30 sec
Single arm Bias Strict Pull Up x 2-4 per side
On the 3 min marks

C.
For time:
3 Rounds
Run x 200 meters
Sit ups x 15 reps
Alternating Dumbbell Thruster x 12 reps 50/35

-Rest 3min-

2 Rounds
Run x 200 meters
Sit ups x 15 reps
Alternating Dumbbell Thruster x 12 reps 50/35