Prep
2 Sets
Quadruped crawl x 25 ft
Staggered Stance Russian Kettlebell Swing x 7 per side
Kettlebell split snatch x 7 reps per side

Essentials
A.
3 Sets
Hang above Knee Power Snatch x 4 reps
Rest 30 sec
Handstand or Pike Hold x 20 sec
Rest 30 sec
Power Snatch from floor x 4 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
Supine Body Row x 8-12 reps tempo 3030

C.
For time
Run x 400 meters
V ups x 30 reps
Hand release Burpee x 20 reps
Jumping pull ups x 10 reps

Fitness
A.
3 Sets
Pause above Knee Power Snatch x 4 reps
Rest 30 sec
Strict Handstand Push Ups x max reps 20 sec
Rest 30 sec
Power Snatch from floor x 4 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
Supine Body Row x 8-12 reps tempo 3030
On the 3 min

C.
For time
Run x 400 meters
Toes to bar x 30 reps
Hand release Burpee x 20 reps
Chest to bar x 10 reps