Prep
9 min Emom
1.bike sprint x 10 sec
2.double Unders x 30 reps or single Unders x 30 sec
3.No push up burpee x 8 reps

Essentials
A.
3 Sets
Dual Dumbbell Deadlift x 12-15 reps
Rest 15 sec
Dual Dumbbell Front rack Wall Sit x 30 sec
Rest 15 sec
Dual Dumbbell Overhead Hold x 45 sec
On the 3:30 min

B.
15 min Emom
1.Russian Kettlebell Swing x 12 reps
2.singel arm Dumbbell Push Press x 7 reps per arm
3.Sit Up x 15 reps
Perform single under for the remainder of the minute until the next movement.

C.
2 Sets
Single arm Turkish Sit Up x 5 per arm
Single arm Kettlebell Crunch x 7 per arm
Single arm Kettlebell L Crunch x 9 per arm
Rest as need between movements and sets

Fitness
A.
3 Sets
Dual Dumbbell Deadlift x 12-15 reps
Rest 15 sec
Dual Dumbbell Front rack Wall Sit x 30 sec
Rest 15 sec
Dual Dumbbell Overhead Hold x 45 sec
On the 3:30 min

B.
15 min Emom
1.Russian Kettlebell Swing x 12 reps 70/55
2.singel arm Dumbbell Push Press x 7 reps per arm 50/35
3.Plate Sit Up x 15 reps 25/15
Perform single under for the remainder of the minute until the next movement.

C.
2 Sets
Single arm Turkish Sit Up x 5 per arm
Single arm Kettlebell Crunch x 7 per arm
Single arm Kettlebell L Crunch x 9 per arm
Rest as need between movements and sets