Prep
2 Sets
Row x 12 cal
Kettlebell Half Kneeling windmill x 5 per side
Bottom of bench Dip Hold x 30 sec
Lying behind the Neck Snacth Grip PVC Press x 7 reps
Bottom of Squat Hold x 30 sec

Essentials:
A.
6 min Emom
1 Hang Squat Snatch + 5 Overhead Squats
*First set for everyone is an empty barbell, then build in weight but do not exceed 65% of max.

B.
2 Sets
Alternating dual Kettlebell Bench Press (top down) x 6-8 reps per arm
Rest 30 sec
Ring Pull x 20 sec Amrap
Rest 30 sec
Alternating Dual Kettlebell Push Press x 6-8 reps per arm
On the 3:30 min Marks

C.
2 Rounds For time:
Run x 400 meters
Air squat x 45 reps
Alternating Dumbbell Snatch x 30 reps
Jumping Pull Ups x 15 reps
Rest 2 min

Fitness:
A.
6 min Emom
1 Hang Squat Snatch + 5 Overhead Squats
*First set for everyone is an empty barbell, then build in weight but do not exceed 65% of max.

B.
2 Sets
Alternating dual Kettlebell Bench Press (top down) x 6-8 reps per arm
Rest 30 sec
Strict Pull up x 20 sec Amrap
Rest 30 sec
Alternating Dual Kettlebell Push Press x 6-8 reps per arm
On the 3:30 min Marks

C.
2 Rounds For time:
Run x 600 meters
Air squat x 45 reps
Alternating Dumbbell Snatch x 30 reps 50/35
Pull Ups x 15 reps
Rest 2 min
Rx+ Bar Muscle up x 10/7 reps