Prep
3 Sets
Dumbbell 90 degree hold carry x 100 ft
Curtsy Box Step Ups x 5 per leg
Scorpion Leg Reach x 5 per side

Essentials
A.
9min Emom
1.Turkish Get Up x 2 reps per arm
2.Single arm Kettlebell Overhead Carry x 50 ft per arm
3.Dip Bar Support Hold x 20-30 sec

B.
7 min Amrap
Row x 12 cal
Power Snatch x 8 reps
Burpee x 4 reps

Rest 1 min

7 min Amrap
Bike x 10 cal
Box Step Ups x 8 reps
Push Ups x 6 reps

Rest 1min

7 min Amrap
Row x 12 cal
Power Snatch x 8 reps
Burpee x 4 reps

Rest 1 min

7 min Amrap
10m Shuttle Run x 6
Box Step Ups x 8 reps
Push Ups x 6 reps

 

Fitness
A.
9min Emom
1.Turkish Get Up x 2 reps per arm
2.Dual Kettlebell Overhead Carry x 100ft
3.Ring Support Hold x 30-40 sec

B.
7 min Amrap
Row x 12 cal
Squat Snatch x 8 reps 75/55
Pogo Burpee x 4 reps

Rest 1 min

7 min Amrap
Bike x 10 cal
Box Step Ups x 8 reps 24/20
Push Ups x 6 reps

Rest 1min

7 min Amrap
Row x 12 cal
Squat Snatch x 8 reps 75/55
Pogo Burpee x 4 reps

Rest 1 min

7 min Amrap
10m Shuttle Run x 6
Box Step Ups x 8 reps 24/20
Push Ups x 6 reps