Prep
2 Sets
Row x 200 meters
Wall walk x 1-3 reps
Crossbody Single arm DB Deadlift x 7 reps per side
Inchworm extended Walkouts x 3-5 reps
Seated jumps or kneeling Jumps x 7 reps

Essentials:
A.
3 Sets
Sled Pull x 50 meters
Build in weight
On the 3 min Marks

B.
6 min Emom
Banded Deadlift x 5 reps 40%
Pike Push Up x 3-9 reps

C.
3 Sets
4 min
Row x 25/20 cal
Amrap with remaining time:
Power clean x 5 reps
Burpee x 5 reps
Rest 4 min

Fitness:
A.
3 Sets
Sled Pull x 50 meters
Build in weight
On the 3 min Marks

B.
6 min Emom
Banded Deadlift x 5 reps 45%
Handstand Push Up x 3-9 reps

C.
3 Sets
4 min
Row x 33/27 cal
Amrap with remaining time:
Power clean x 5 reps 135/95
Burpee x 5 reps
Rest 4 min