Prep
2 Sets
Row x 30 sec easy pace
Row x 30 sec moderate pace
Lateral band walk x 20 steps per direction
Goblet Goodmorning x 12 reps

Essentials
A.
3 Sets
Dual Dumbbell Power Clean From floor x 7 reps
Dual Dumbbell Hang Power Clean x 7 reps
Dual Dumbbell vertical jump x 7 reps
On the 2:30 min mark

B.
3 Sets
Barbell Hip thrust x 8-10 reps tempo 30X2
Rest 20 sec
Single leg cross cross body Dumbbell RDL x 5-7 reps per leg
Rest 20 sec
Broad Jump x 5 reps as far and fast as possible
On the 3:30 min

C.
For time:
Row x 500 meters
-right into-
21-15-9
Box Jump step down
Alternating Goblet Step Back lunge
-right into-
Row x 500 meters
-right into-
9-15-22
Kettlebell Russian Twist
Hollow Body Kettlebell Pullover

Fitness
A.
3 Sets
Dual Dumbbell Power Clean From floor x 7 reps
Dual Dumbbell Hang Power Clean x 7 reps
Dual Dumbbell vertical jump x 7 reps
On the 2:30 min mark

B.
3 Sets
Barbell Hip thrust x 8-10 reps tempo 30X2
Rest 20 sec
Single leg cross cross body Dumbbell RDL x 5-7 reps per leg
Rest 20 sec
Burpee Broad Jump x 5 reps as far and fast as possible
On the 3:30 min

C.
For time:
Row x 500 meters
-right into-
21-15-9
Box Jump step down 24/20
Alternating Goblet Cossack Squat 35/25
-right into-
Row x 500 meters
-right into-
9-15-21
Kettlebell Russian Twist 35/25
Hollow Body Kettlebell Pullover 35/25
RX+: use 55/35 on Cossack , use 35/25 on Russian twist and pull over .