Prep
2 Sets
Kickstand Pistol or Curtsy Squat x 10 per side
Deadbug x 12 per side
Bird Dog x 10 per side

Essentials
A.
10 min
Every 30 sec
Power Snatch x 1 rep
Keep weight lighter to work on speed and form.

B.
10min
From the 0-8min mark
Deficit Sumo Deadlift , build to a tough set of 3

Then from the 8-10 min mark drop the weight down to perform 1 set of 10 reps unbroken touch and go. Make this weight tough for the 10 reps

C.
5 min amrap
1-1-2-2-3-3…
Abmat Sit up
Turkish get up right arm
Turkish get up left arm

Rest 1 min

10 min emom
1.Dual kettlebell Clean From Floor x 9 reps
2.Row x 12/9 cal

Right into

5 min amrap
Bear Crawl in 10 ft segments

Fitness
A.
10 min
Every 30 sec
Snatch x 1 rep
Alternate between power snatch and squat snatch completing 10 reps of each . Keep weight lighter to work on speed and form.

B.
10min
From the 0-8min mark
Deficit Sumo Deadlift , build to a tough set of 3

Then from the 8-10 min mark drop the weight down to perform 1 set of 10 reps unbroken touch and go. Make this weight tough for the 10 reps

C.
5 min amrap
1-1-2-2-3-3…
Abmat Sit up
Turkish get up right arm 55/35
Turkish get up left arm 55/35

Rest 1 min

10 min emom
1.Dual kettlebell Clean From Floor x 9 reps 55/35
2.Row x 15/12 cal

Right into

5 min amrap
Wall walks