Prep:
2 Sets
Dual Kettlebell Clean from floor x 10 reps
Dual Kettlebell Floor Press x 10 reps
Dual Kettlebell Deficit Push Up x 10 reps
Dual Kettlebell Plank Knees to elbows x 10 per side

Essentials:
A.
3 Sets
Bench Press x 3-5 reps moderate load
Tempo 33×1
Rest 30 sec
Bench Dip x max rep (stop 2-4 reps shy of failure )
On the 3 min mark

B.
3 Sets
Deadlift x 4 reps
Tempo 2121
70-80%
+
Lying Leg Lifts x 10-12 reps
On the 3 min Marks

C.
For time:
Run x 800 meters
Clean and jerk x 30 reps (light load)
Run x 400 meters
Clean and Jerk x 15 reps (5-15# heavier than first load)

Fitness:
A.
3 Sets
Bench Press x 3-5 reps moderate load
Tempo 33×1
Rest 30 sec
Dip x max rep (stop 2-4 reps shy of failure )
On the 3 min mark

B.
3 Sets
Deadlift x 4 reps
Tempo 2121
75-85%
+
Banded Reverse Crunch x 10-12 reps
On the 3 min Marks

C.
For time:
Run x 800 meters
Clean and jerk x 30 reps 115/75
Run x 400 meters
Clean and Jerk x 15 reps 135/95