Prep
2 Sets
Battle rope x 30 reps
Frog Squat Jumps x 10 reps
Plate Pinch Farmers Carry x 50ft

Essentials
A.
3 Sets
Bike sprint x 10/7 cal
Rest 30 sec
Single Unders x 20 reps
Box step Up x 10 reps
Burpee x 10 reps
Row x 60 sec easy
Rest 90 sec

B.
Team of 2
For time:
Bike x 50 cal
Kettlebell swing x 40 reps
Goblet Step Back Lunge x 30 reps on right leg 55/35
Burpee Box Jump x 20 reps
Goblet Step Back Lunge x 30 reps on left leg
Kettlebell Swings x 40 reps
Bike x 50 cal

Fitness
A.
3 Sets
Bike sprint x 10/7 cal
Rest 30 sec
Double Unders x 20 reps
Box jump x 10 reps 24/20
Burpee x 10 reps
Row x 60 sec easy
Rest 90 sec

B.
Team of 2
For time:
Bike x 50 cal
Kettlebell swing x 40 reps 70/55
Goblet Leg Behind Squat x 30 reps on right leg 70/55
Burpee Box Jump x 20 reps 30/24
Goblet Leg Behind Squat x 30 reps on left leg 70/55
Kettlebell Swings x 40 reps 70/55
Bike x 50 cal