Prep
2 Sets
Single arm Kettlebell overhead carry x 50 ft per arm
Single arm ring pull x 10 per arm
Banded side step push up x 5 per side

Essentials
A.
5 Sets
Push Press x 2 reps
Pausing Push Jerk x 3 reps
Take from the floor and build in weight each set
On the 75sec Marks

B.
6 Sets
1.Top down alternating Dumbbell Floor Press x 6-8 reps per side
2.Kettlebell Horn Bicep Curl x 15 reps
On the 75 sec mark
*switch between movements each set , for example set 1 is just the floor press, set 2 is just the curl, and so on. 3 sets of each movement .

C.
5-4-3-2-1
Front Squat (from floor)
Inchworm with push up
Burpee jumping pull up

Fitness
A.
5 Sets
Push Press x 2 reps
Pausing Push Jerk x 3 reps
Take from the floor and build in weight each set
On the 75sec Marks

B.
6 Sets
1.Top down alternating Dumbbell Floor Press x 6-8 reps per side
2.Kettlebell Horn Bicep Curl x 15 reps
On the 75 sec mark
*switch between movements each set , for example set 1 is just the floor press, set 2 is just the curl, and so on. 3 sets of each movement .

C.
5-4-3-2-1
Hang Squat clean 185/125
Wall Walk
Bar Muscle Up