Prep
2 Sets
Bear crawl x 25 feet , at the beginning and the end of the bear crawl perform 10 alternating shoulder taps in the bear craw
Top of ring pull hold x 20 sec
Scapular ring pulls x 10 reps
Ring support hold x 15 sec
Ring dip negatives x 2 reps

Essentials
A.
3 Sets
Close Grip Bench Press x 6,6,5 reps tempo @ 31×1
Rest 30 sec
Alternating Top down Bent Over Dual Kettlebell Row x 5-6 per arm
On the 3 min mark

B.
16 min
Row at a continuously steady pace
Every 4 min get off the Rower and perform ; (so on the 0,4,8, and 12 min marks perform these movements then get back on the rower and row at the steady pace with any time remaining before the next 4min mark)
Supinate Hang From Bar x 8 sec
Muscle Snatch Above the knee
Supinate Hang From Bar x 8 sec
Hang Power Snatch above the knee
Supinate Hang From Bar x 8 sec
Power snatch from the ground

*No rest between B and C , right into the next 16min.*

C.
16 min
Row at a continuously steady pace
Every 4 min get off the Rower and perform ; (so on the 0,4,8, and 12 min marks perform these movements then get back on the rower and row at the steady pace with any time remaining before the next 4min mark)
Burpee Jumping Pull Up x 2 rep
Strict Bench Dip x 3 reps
Strict hanging knee Raises on Rings x 4 reps

Fitness
A.
3 Sets
Close Grip Bench Press x 6,6,5 reps tempo @ 31×1
Rest 30 sec
Alternating Top down Bent Over Dual Dumbbell Row x 5-6 per arm
On the 3 min mark

B.
16 min
Row at a continuously steady pace
Every 4 min get off the Rower and perform ; (so on the 0,4,8, and 12 min marks perform these movements then get back on the rower and row at the steady pace with any time remaining before the next 4min mark)
Chest to bar x 2-4 reps
Hang Power Snatch Above the knee
Chest to bar x 2-4 reps
Hang Power Snatch below the knee
Chest to bar x 2-4 reps
Power snatch from the ground

*No rest between B and C , right into the next 16min.*

C.
16 min
Row at a continuously steady pace
Every 4 min get off the Rower and perform ; (so on the 0,4,8, and 12 min marks perform these movements then get back on the rower and row at the steady pace with any time remaining before the next 4min mark)
Burpee Bar Muscle Up x 2 rep
Strict Dips x 3 reps
Strict toes to rings x 4 reps