Prep:
2 Sets
Single KB Sumo Deadlift x 5 reps
Single KB Single Leg RDL x 5 reps per leg
Single KB single arm Russian Swing x 5 per arm
Single KB single arm Hang Cleanx 5 per arm
Single KB single arm Push Press x 5 per arm
*First set light and snappy, increase weight on second set. Each set should be done without setting the Kettlebell down.

Essentials:
A.
5 Sets
1Power Clean + 3-4 Push Press
On the 90 sec mark

B.
3 Sets
Banded Deadlift x 4 reps
Tempo 2121
60-70%
+
L Sit or knee tuck hold x 30 sec as much work as possible
On the 3 min Marks

C.
For time:
40-30-20-10
Dumbbell Box Step Up
20-15-10-5
Push Up

Fitness:
A.
5 Sets
1Power Clean + 3-4 Push Press
70-75%
On the 90 sec mark

B.
3 Sets
Banded Deadlift x 4 reps
Tempo 2121
70-80%
+
L Sit or knee tuck hold x 30 sec as much work as possible
On the 3 min Marks

C.
For time:
40-30-20-10
Dumbbell Box Step Up (50/35)(24/20)
20-15-10-5
Handstand Push Up