Prep
2 Sets
Single arm opposite Leg Plank x 15 sec per side
Reverse Plank Hip Lift x 15 reps
Bottom of Bench Dip hold x 20-30 sec

Essentials
A.
2 Sets
Kettlebell Pull over x 10 reps
Kettlebell DeadBug x 30 sec
Rest 20 sec
Kettlebell Chest Press x 15 reps
Kettlebell Deadbug x 30 sec
On the 3 min

B.
4 Sets
Bench Press x 5 reps
Rest 20 sec.
Alternating Kettlebell Bench Press x 7 reps per arm
Rest 20 sec
Tall kneeling Kettlebell tricep extension x 9 reps
Rest 20 sec
Burpee x 11 reps as fast as possible
On the 4:30 marks

C.
For time :
9-7-5
Dual Dumbbell Hang Clean and Jerk
Sit up
Right into
7-5-3
Dual Dumbbell Hang snatch
Sit up

Fitness
A.
2 Sets
Kettlebell Pull over x 10 reps
Kettlebell DeadBug x 30 sec
Rest 20 sec
Kettlebell Chest Press x 15 reps
Kettlebell Deadbug x 30 sec
On the 3 min

B.
4 Sets
Bench Press x 5 reps
Rest 20 sec.
Alternating Kettlebell Bench Press x 7 reps per arm
Rest 20 sec
Tall kneeling Kettlebell tricep extension x 9 reps
Rest 20 sec
Burpee x 11 reps as fast as possible
On the 4:30 marks

C.
For time :
9-7-5
Dual Kettlebell Clean and Jerk 55/35
Sit up
Right into
7-5-3
Dual Kettlebell snatch 55/35
Sit up
Rx+:GHD Sit up