Prep
2 Sets
Battle rope x 30 reps
Crab Walk x 10 steps forward , 10 steps backwards
One side overload farmers carry x 50ft per side

Essentials
3 Sets
Sled Drag forwards x 50 ft
Rest 30 sec
Farmers Carry x 100 ft
Rest 30 sec
Sled drag Backwards x 50 ft
On the 3:30 min

B.
16min Emom
1.Row x 200 meters
2.8 Push Up + 8 Bench Dips
3.Row x 200 meters
4.5 dual Dumbbell Clean + 5 Dual Dumbbell Jerk

C.
Mobility
Couch Stretch x 90 sec per side
Lizard x 90 sec per side
Lying piriformis Stretch x 90 sec per side

Fitness
A.
3 Sets
Sled Drag forwards x 50 ft
Rest 30 sec
Farmers Carry x 100 ft
Rest 30 sec
Sled drag Backwards x 50 ft
On the 3:30 min

B.
16min Emom
1.Row x 200 meters
2.8 Push Up + 8 Bench Dips
3.Row x 200 meters
4.5 dual Dumbbell Clean + 5 Dual Dumbbell Jerk

C.
Mobility
Couch Stretch x 60 sec per side
Lizard x 60 sec per side
Lying piriformis Stretch x 60 sec per side