Prep
2 Sets
Kettlebell crossbody RDL x 8 reps right
Kettlebell Goblet Cossack Squat x 6 reps right
Kettlebell muscle Snatch x 4 reps right
-then the same on the right side-

Essentials
A.
3 Sets
Hang Muscle Snatch above the knee x 2 reps
Rest 10 sec
Handstand or Pike Hold x 10 sec
Rest 10 sec
Hang Power Snatch above the knee x 2 reps
Rest 10 sec
Handstand or Pike Hold x 10 sec
Rest 10 sec
Power snatch from the ground x 2 reps
Rest 10 sec
Handstand or Pike Hold x 10 sec
On the 3 min Marks

B.
3 Sets
Half Kneeling Kettlebell Shoulder Press x 7-9 per arm tempo 31×1
Rest 30 sec
Single arm Bias Supine Body Row x 3-5 reps per arm tempo 3030
On the 3 min

C.
For time:
2 Sets
Row x 18/15 cal damper 10
Alternating Dual Dumbbell Plank row x 12 reps 50/35
Bench Dips x 9 reps
-then-
2 Sets
Row x 18 cal damper 2
Incline Push Up x 12 reps
Hanging Knee raises x 9 reps
Rest 90 sec between all sets

Fitness
A.
3 Sets
Hang Power Snatch above the knee x 2 reps
Rest 10 sec
Handstand Push Ups x 10 sec max rep
Rest 10 sec
Hang Power Snatch below the knee x 2 reps
Rest 10 sec
Handstand Push Ups x 10 sec max reps
Rest 10 sec
Power snatch from the ground x 2 reps
Rest 10 sec
Handstand Push Ups x 10 sec max reps
On the 3 min Marks

B.
3 Sets
Half Kneeling Kettlebell Shoulder Press x 7-9 per arm tempo 31×1
Rest 30 sec
Single arm Bias Supine Body Row x 3-5 reps per arm tempo 3030
On the 3 min

C.
For time:
2 Sets
Row x 18/15 cal damper 10
Alternating Dual Dumbbell Plank row x 12 reps 50/35
Dips x 9 reps
-then-
2 Sets
Row x 18 cal damper 2
Hand release Push Up x 12 reps
Toes to Bar x 9 reps
Rest 90 sec between all sets