Prep
2 Sets
Single Unders x 70 reps
Landmine Upright Row x 7 reps per side
Landmine Meadow Row x 7 per side
Landmine Goblet Row x 7 reps
Essentials
A.
3 Sets
Hang Clean From Above the knee x 3-5 reps
Rest 20 sec
Close Grip Dumbbell Benchpress x 5-7 reps
On the 3 min Marks
B.
3 Sets
Single arm Suit Case Deadlift x 10 reps per arm
Rest 30 sec
Dual Kettlebell Farmers Carry x 100 ft
On the 3 min Marks
C.
12 min Amrap
Dual Kettlebell front rack Wall sit x 20 sec
Dual Kettlebell Front Rack Hold x 20 sec
Inchworm x 3 reps
Tuck Ups x 6 reps
Fitness
A.
3 Sets
Hang Clean From Below the knee x 3-5 reps
Rest 20 sec
Close Grip Benchpress x 5-7 reps
On the 3 min Marks
B.
3 Sets
Single arm Suit Case Deadlift x 10 reps per arm
Rest 30 sec
Dual Kettlebell Farmers Carry x 100 ft
On the 3 min Marks
C.
12 min Amrap
Dual Kettlebell front rack Wall sit x 20 sec 55/35
Dual Kettlebell Front Rack Hold x 20 sec 55/35
Wall Walk x 3 reps
V- Ups x 6 reps