Prep
2 Sets
Banded lateral crawl x 20 ft right , 20 ft left
Banded bear crawl x 20ft forward, 20 ft backwards
Goblet tall Kneeling to stand x 12 reps

Essentials
A.
2 Sets
Power clean x 3-5 touch and go reps 50-60%
Heavy Russian Kettlebell Swing x 10-12 reps
Rest 20 sec
Hang Power clean x 3-5 unbroken reps 50-60%
Band Pull threw x 10-12 reps
On the 3 min mark

B.
3 Sets
Barbell Hip thrust x 6-8 reps tempo 30X2
Rest 20 sec
Dual Kettlebell Rear foot elevated RDL x 5-7 reps per leg
Rest 20 sec
Seated Vertical Jump x 5 reps
On the 3:30 min

C.
For time:
Run x 400 meters
-right into-
15-12-9-6-3
Tuck up
Dual Dumbbell gorilla Row
-right into-
Row x 600 meters
-right into-
3-6-9-12-15
Anchored Sit Ups
Step Back Lunge (R+L=1)
-right into-
Run x 400 meters

Fitness
A.
2 Sets
Power clean x 3-5 touch and go reps 50-60%
Heavy Russian Kettlebell Swing x 10-12 reps
Rest 20 sec
Hang Power clean x 3-5 unbroken reps 50-60%
Band Pull threw x 10-12 reps
On the 3 min mark

B.
3 Sets
Barbell Hip thrust x 6-8 reps tempo 30X2
Rest 20 sec
Dual Kettlebell Rear foot elevated RDL x 5-7 reps per leg
Rest 20 sec
Seated Box Jump x 5 reps
On the 3:30 min

C.
For time:
Run x 400 meters
-right into-
15-12-9-6-3
Tuck up + V up combo
Dual Dumbbell gorilla Row
-right into-
Row x 600 meters
-right into-
3-6-9-12-15
Anchored Sit Ups
Lunge Jump (R+L=1)
-right into-
Run x 400 meters