Prep
9min emom
1.Bear Crawl x 25 feet forward and 25 feet backwards
2.Side Plank Switch x 6-8 per side
3.Banded Push up side step out x 2-3 reps per side

Essentials
A.
12 min practice this complex at a light to moderate load
Power Snatch from Ground + Hang Power Snatch Below the knee

B.
3 Sets
Clean Grip Deadlift x 3 reps
Rest 15 sec
Banded Russian Kettlebell Swing x 12 reps
Rest 15 sec
No Push Up Burpee Box Jump Over x 9 reps
Rest 15 sec
Row x Meters for 12 hard pulls at damper 10/8 (each round pace should get faster on the row)
Rest 90 sec
Deadlift weight should build from 70-85% over the three sets

C.
4 Rounds For time :
Kettlebell Swing x 15 reps
Box Step ups x 10 reps
Power Clean x 10 reps
Run x 150 meters

Fitness
A.
12 min emom build in weight each set
Power Snatch from Ground + Hang Power Snatch Below the knee

B.
3 Sets
Clean Grip Deadlift x 3 reps
Rest 15 sec
Banded Russian Kettlebell Swing x 12 reps
Rest 15 sec
No Push Up Burpee Box Jump Over x 9 reps
Rest 15 sec
Row x Meters for 12 hard pulls at damper 10/8 (each round pace should get faster on the row)
Rest 90 sec
Deadlift weight should build from 70-85% over the three sets

C.
4 Rounds For time :
Kettlebell Swing x 15 reps 70/55
Box Jump Step Down x 10 reps 24/20
Power Clean x 10 reps 95/65
Run x 150 meters
Rx+:135/95