Prep
2 Sets
Battle rope x 30 reps
Lateral Bear Crawl x 20 steps right and 20 left
Single arm Kettlebell Overhead Carry x 50ft per arm

Essentials
A.
12 min Emom
1.dual Dumbbell Single Leg RDL x 5 per leg
2.Dual Kettlebell Push Press x 10 reps
3.Hollow Body Hold x 20-30 sec

B.
13 min Amrap
Incline Push Up x 12 reps
Power Clean x 6 reps
Rope Sit to stand x 3 reps

C.
Mobility
Seated straddle x 90 sec
Pigeon x 90 sec per side
Open Book stretch x 20 slow reps per side
Thoracic extension for reps x 20 slow and controlled

Fitness
A.
12 min Emom
1.dual Dumbbell Single Leg RDL x 5 per leg
2.Dual Kettlebell Push Press x 10 reps
3.plate Overhead Hollow Body Hold x 20-30 sec

B.
13 min Amrap
Push Up x 12 reps
Power Clean x 6 reps 155/105
Rope Climb x 1 rep

C.
Mobility
Seated straddle x 90 sec
Pigeon x 90 sec per side
Open Book stretch x 20 slow reps per side
Thoracic extension for reps x 20 slow and controlled