Prep
2 Sets
Curtsy Step Down from bench x 8 per leg
Tall Plank Knees to elbows x 16 reps
Single leg Bodyweight RDL x 8 per leg
Quadruped Shoulder taps x 16 reps

Essentials
A.
3 Sets
Kettlebell Complex Unbroken
Right arm Kettlebell Snatch x 6 reps
Goblet Curtsy Step Back Lunge Right Leg x 6 reps
Left arm Kettlebell Snatch x 6 reps
Goblet Curtsy Step Back Lunge Left Leg x 6 reps
On the 2:30 min

B.
10 min
From 0-8 min
Build up to a heavy snatch Grip deadlift x 3 reps
From 8-10 min
Drop the weight and perform 10 unbroken reps at a tough load with the same snatch grip deadlift

C.
3 Rounds For time:
Unbroken Kettlebell Swings x 20 reps
Row x 17/15 cal
Burpee x 15 reps
Row x 17/15 cal

Fitness
A.
3 Sets
Kettlebell Complex Unbroken
Right arm Kettlebell Snatch x 6 reps
Goblet Curtsy Step Back Lunge Right Leg x 6 reps
Left arm Kettlebell Snatch x 6 reps
Goblet Curtsy Step Back Lunge Left Leg x 6 reps
On the 2:30 min

B.
10 min
From 0-8 min
Build up to a heavy snatch grip deadlift x 3 reps
From 8-10 min
Drop the weight and perform 10 unbroken reps at a tough load with the same snatch grip deadlift

C.
3 Rounds For time:
Unbroken Kettlebell Swings x 20 reps 55/35
Row x 20/17 cal
Burpee x 20 reps
Row x 20/17 cal