Prep
3 Sets
Russian Kettlebell Swing x 10 reps
Curtsy Box Step Ups x 5 per leg
Scorpion Leg Reach x 5 per side

Essentials
A.
9min Emom
1.kip on pull up bar x 10-15 reps
2.band assisted Pull Up x 4-6 reps
3.Hollow Body Hold x 20 sec

B.
6 min Amrap
Row x 12 cal
Box Jump Step Down x 12 reps

Rest 2min

6 min Amrap
Bike x 12 cal
Air squat x 24 reps

Rest 2 min

6 min Amrap
Walking lunges x 50 ft
Push Ups x 10 reps

Rest 2 min

6 min Amrap
Hang Power Snatch x 8 reps
Barfacing Burpee x 8 reps

Fitness
A.
9min Emom
1.kip on pull up bar x 10-15 reps
2.Bar Muscle Up / Chest to Bar / Chin Over Bar x 4-6 reps
3.Hollow Body Hold x 40 sec

B.
6 min Amrap
Row x 12 cal
Box Jump Step Down x 12 reps 24/20

Rest 2min

6 min Amrap
Bike x 12 cal
Air squat x 24 reps

Rest 2 min

6 min Amrap
Walking lunges x 50 ft
Push Ups x 10 reps

Rest 2 min

6 min Amrap
Hang Power Snatch x 8 reps 95/65
Barfacing Burpee x 8 reps