Prep
2 Sets
Bike Sprint x 15 sec
Skater Jump x 10 per leg
Alternating Dumbbell Suitcase Lunge Jumps x 5 per leg
RNT Split Squat x 10 per leg

Essentials
A.
3 Sets
Back Squat x 8-10 reps tempo @ 32×1
Rest 30 sec
3 Grip position Pull Up Hang x 20sec, 20sec, 20sec
*This is with a wide grip , with a normal grip, and with a close grip. Minimal rest to switch hands.*
On the 3 min mark

B.
3 Sets
Dumbbell Farmers Carry box step Ups x 7 per leg box at knee height
Rest 20 sec
Goblet Curtsy step back Drop lunge x 7 per leg
Rest 20 sec
Dual Dumbbell Overhead Carry x 100ft
On the 3 min mark

C.
For time:
12-10-8-6-4
Cyclist Goblet squat
Hanging knee ups
Cyclist Goblet Squat
V-Ups
*complete a 200 meter Row after every round*

Fitness
A.
3 Sets
Back Squat x 8-10 reps tempo @ 32×1
Rest 30 sec
3 Grip position Strict Pull Up x 3.3.3
*This is 3 strict with a wide grip , 3 strict with a normal grip, and 3 strict with a close grip. Minimal rest to switch hands. If the 9 reps at body weight are easy then add an external load.*
On the 3 min mark

B.
3 Sets
Dumbbell Farmers Carry box step Ups x 7 per leg box at knee height
Rest 20 sec
Goblet Curtsy step back Drop lunge x 7 per leg
Rest 20 sec
Dual Dumbbell Overhead Carry x 100ft
On the 3 min mark

C.
For time:
12-10-8-6-4
Leg Behind Goblet squat right 55/35
Toes to Bar
Leg Behind Goblet Squat Left 55/35
V-Ups
*complete a 200 meter Row after every round with damper at #10/8*
RX+: 70/55