Essentials:
A.
5 Sets
Sumo Deadlift High Pull x 5 reps
5 Sets
Romanian Deadlift x 5 rep
Build in weight
On the 90 sec Marks

B.
7 sets
Kettlebell Swing x 7 reps 70/55
Burpee x 9 reps
Pull Up x 11 reps *No Butterfly Kip*
On the 2:30 Min mark

Fitness:
A.
5 Sets
Power Clean from blocks just below knee x 2 reps
5 Sets
Romanian Deadlift x 5 rep
Build in weight
On the 90 sec Marks

B.
7 sets
Kettlebell Swing x 7 reps 70/55
Burpee x 9 reps
Pull Up x 11 reps *No Butterfly Kip*
On the 2:30 Min mark