Prep
2 Sets
Banded In and out push up x 3 per arm
Ring Pull x 7 reps
Top of ring pull hold x 15 reps
Single Leg Box Drop Lands x 7 reps

Essentials
A.
6 Sets
Pausing Push Jerk x 2 reps
Split Jerk x 2 rep with PVC or training
Take from the floor and build in weight each set
On the 75sec Marks

B.
3 Sets
Landmine Hammer Press x 8 reps per side
Landmine standing Twist x 8 reps per side
Landmine Goblet Press x 16 reps
Landmine Overhead March x 16 reps
On the 3 min

C.
For Time :
Row x 800 meters
Burpee jumping Pull Up x 30 reps
Row x 800 meters

Fitness
A.
6 Sets
Pausing Push Jerk x 1 reps
Split Jerk x 2 rep
Take from the floor and build in weight each set
On the 75sec Marks

B.
3 Sets
Landmine Hammer Press x 8 reps per side
Landmine standing Twist x 8 reps per side
Landmine Goblet Press x 16 reps
Landmine Overhead March x 16 reps
On the 3 min

C.
For Time :
Row x 800 meters
Burpee Pull Up x 30 reps
Row x 800 meters
RX+:(Bar Muscle UPS )