Prep
2 Sets
Bike or row x 60 sec
Push up x 10 reps with a pause at the bottom of each rep
DeadBug x 10 reps per side
Extended Wall Plank x 30 sec
Essentials
A.
8 Sets
Dumbbell Push Press x 6 reps
Keep weight steady across all sets
On the 60 sec Marks
B.
3 Sets
Landmine tall kneeling Goblet Press x 15 reps
Landmine Turkish Sit Up x 7 per arm
Landmine RDL x 15 reps
On the 3 min
C.
3 rounds for time:
Right arm Kettlebell Sumo Deadlift High Pull x 10 reps
Right arm Russian Kettlebell Swing x 10 reps
Right arm Kettlebell Clean and Jerk x 10 reps
Right arm overhead Carry x 100 ft
Left arm Kettlebell Sumo Deadlift High Pull x 10 reps
Left arm Russian Kettlebell Swing x 10 reps
Left arm Kettlebell Clean and Jerk x 10 reps
Left arm overhead Carry x 100 ft
Fitness
A.
8 Sets
Push Press x 3 reps
Pausing Push Jerk x 3 reps
Keep weight steady across all sets
On the 60 sec Marks
B.
3 Sets
Landmine tall kneeling Goblet Press x 15 reps
Landmine Turkish Sit Up x 7 per arm
Landmine RDL x 15 reps
On the 3 min
C.
3 rounds for time:
Right arm Kettlebell Sumo Deadlift High Pull x 10 reps
Right arm Russian Kettlebell Swing x 10 reps
Right arm Kettlebell Clean and Jerk x 10 reps
Right arm overhead Carry x 100 ft
Left arm Kettlebell Sumo Deadlift High Pull x 10 reps
Left arm Russian Kettlebell Swing x 10 reps
Left arm Kettlebell Clean and Jerk x 10 reps
Left arm overhead Carry x 100 ft
RX: 55/35