Prep
3 Sets
Row or Ski x 60 sec
Bench dips or bar dips x 5 reps
Dual Kettlebell Sumo deadlift x 10 reps
Alternating legs V Ups x 5 per leg

Essentials
A.
2 Sets
Single leg Landmine Hip Thrust x 10 reps per leg
+
Hip thrust x 20 reps no weight
On the 3 min Marks

B.
2 sets
Single arm Dumbbell Bench Press x 10 reps per arm
On the 3 min Marks

C.
15min Amrap
Run x 100 meters
Alternating Dumbbell Power Snatch x 10 reps
Hanging Knee raises x 7 reps

Fitness
A.
2 Sets
Single leg Landmine Hip Thrust x 10 reps per leg
+
Bench Hip thrust x 20 reps no weight
On the 3 min Marks

B.
2 sets
Single arm Dumbbell Bench Press x 10 reps per arm
On the 3 min Marks

C.
15min Amrap
Run x 100 meters
Alternating Dumbbell Power Snatch x 10 reps 50/35
Toes to Bar x 7 reps
RX+: Bar Muscle Up x 3 reps instead of toes to bar