Prep
2 rounds
Single arm Kettlebell Suitcase Deadlift x 5 per arm
Wall walk x 2-3 reps
Dual Dumbbell Hang Power Clean x 10 reps
Row x 10 Hard strokes @ Damper 8-10

Essentials:
A.
8 min EMOM
1.Handstand Hold or Pike Hold x 20 sec
2.Single Leg banded RDL x 7 reps per leg

B.
3 Sets
Frog Stance Deadlift x 7 reps 45-55%
+
Staggered Stance Russian Kettlebell Swing x 10-15 unbroken reps per leg
On the 3 min

C.
6 Rounds
Row x 15/13 cal
Box Step Over x 10 reps 24/20
Power clean x 5 reps 75%
On the 3 min Marks

Fitness:
A.
8 min EMOM
1.Handstand Push Ups x Max reps 20 sec
2.Single Leg Dual DB RDL x 7 reps per leg
*Every set of HSPU perform as many strict as possible before you start kipping.

B.
3 Sets
Frog Stance Deadlift x 7 reps 50-60%
+
Staggered Stance Russian Kettlebell Swing x 10-15 unbroken reps per leg
On the 3 min

C.
6 Rounds
Row x 15/13 cal
Box jump Over x 10 reps 24/20
Power clean x 5 reps 75%
On the 3 min Marks