Prep
2 Sets
Run x 200 meter
Single arm Front Rack Kettlebell Step Back Lunge x 7 reps right leg
Half Kneeling single arm Kettlebell Strict Press x 7 reps right arm
Kettlebell Plank Row x 7 reps right arm
Single arm Front Rack Kettlebell Step Back Lunge x 7 reps left leg
Half Kneeling single arm Kettlebell Strict Press x 7 reps left arm
Kettlebell Plank Row x 7 reps left arm

Essentials:
A.
2 Sets
Single arm Kettlebell Clean to Split x 8 reps right
Goblet Split squat x 8 reps right
Single arm Kettlebell Clean to split x 8 reps left
Goblet split squat x 8 reps left
On the 3 min marks

B.
2 Sets
Farmers Carry Dual Kettlebell Step Ups x 5 per leg
Rest 20 sec
Goblet Cossack Squat x 5 per leg
Rest 20 sec
Farmers Carry x 60 sec
On the 3min mark

C.
12 min Amrap
Dual Front Rack Kettlebell Carry x 50 ft
Goblet Kettlebell Lunge x 10 reps
Bear crawl x 25 ft forwards / 25 ft backwards
Single arm Overhead Kettlebell Carry x 25 ft per arm
Single arm Overhead Kettlebell Step Up x 5 reps per arm 12”
Bear Crawl x 25 ft forwards / 25 ft backwards

Fitness:
A.
2 Sets
Single arm Kettlebell Clean to Split x 8 reps right
Goblet Split squat x 8 reps right
Single arm Kettlebell Clean to split x 8 reps left
Goblet split squat x 8 reps left
On the 3 min marks

B.
2 Sets
Crossbody Dual Kettlebell Step Ups x 5 per leg
Rest 20 sec
Dual Kettlebell Cossack Squat x 5 per leg
Rest 20 sec
Farmers Carry x 60 sec
On the 3min mark

C.
12 min Amrap
Dual Front Rack Kettlebell Carry x 50 ft 35/25
Dual Front Rack Kettlebell Lunge x 10 reps 35/25
Bear crawl x 25 ft forwards / 25 ft backwards
Dual Overhead Kettlebell Carry x 50 ft 35/25
Dual Overhead Kettlebell Step Up x 10 reps 35/25 12” box
Bear Crawl x 25 ft forwards / 25 ft backwards
RX+: 55/35