Prep
2 Sets
Frog walk x 25 ft
Bottoms up kettlebell press x 7 per arm
Banded around knees squat x 10 reps
Sorsean Hold x 30-60 sec

Essentials:
A.
2 Sets
(Kettlebell Complex)
Dual Kettlebell Russian swing x 8 reps
Dual kettlebell Front Squat x 8 reps
Dual Kettlebell Thruster x 8 reps
On the 2:30 min

B.
2 Sets
(Kettlebell complex )
Kettlebell Halo x 5 clock wise
Kettlebell Single arm Overhead Carry x 100ft right arm
Turkish Get up x 2-3 reps right arm
Rest 30 sec
Kettlebell Halo x 5 counter clock wise
Kettlebell Single arm Overhead Carry x 100ft left arm
Turkish Get up x 2-3 reps left arm
On the 4 min Marks

C.
For time :
Box Jump x 30 reps
Front Squat x 15 reps 60% of clean
Box Jump x 20 reps
Front Squat x 10 reps 70% of clean
Box Jumps x 10 reps
Front Squat x 5 reps 80% of clean

Fitness:
A.
2 Sets
(Kettlebell Complex)
Dual Kettlebell Russian swing x 8 reps
Dual kettlebell hang Squat Clean x 8 reps
Dual Kettlebell Thruster x 8 reps
On the 2:30 min

B.
2 Sets
(Kettlebell complex )
Kettlebell Halo x 5 clock wise
Kettlebell Single arm Overhead Carry x 100ft right arm
Turkish Get up x 2-3 reps right arm
Rest 30 sec
Kettlebell Halo x 5 counter clock wise
Kettlebell Single arm Overhead Carry x 100ft left arm
Turkish Get up x 2-3 reps left arm
On the 4 min Marks

C.
For time :
Box Jump x 30 reps 24/20
Squat Clean x 15 reps 60%
Box Jump x 20 reps 24/20
Squat clean x 10 reps 70%
Box Jumps x 10 reps 24/20
Squat Clean x 5 reps 80%