Prep
2 Sets
Bike x 60 sec
Reactive Box Step Up x 12 reps per leg
Cyclist Squat x 12 reps
Goblet Wall Sit x 30 sec
Essentials
A.
3 Sets
Turkish get up x 2 reps right arm
Tall kneeling windmill x 2 reps right side
Rest 30 sec
Turkish get up x 2 reps left arm
Tall kneeling windmill x 2 reps left side
On the 3 min Marks
B.
3 Sets
Kettlebell Clean Flow
Kettlebell Split clean to Halo Right side x 8 reps
Kettlebell split clean to Halo Left side x 8 reps
Kettlebell Rotational Clean to Cossack Squat Right side x 8 reps
Kettlebell Rotational Clean to Cossack Squat Left side x 8 reps
*Keep weight light to complete all 32 reps unbroken .
On the 3 min Marks
C.
For time:
Single Under x 200 reps
Box Step Over x 30 reps 24/20
Power clean + Front Squat x 15 reps 75%
Fitness
A.
3 Sets
Turkish get up x 2 reps right arm
Tall kneeling windmill x 2 reps right side
Rest 30 sec
Turkish get up x 2 reps left arm
Tall kneeling windmill x 2 reps left side
On the 3 min Marks
B.
3 Sets
Kettlebell Clean Flow
Kettlebell Split clean to Halo Right side x 8 reps
Kettlebell split clean to Halo Left side x 8 reps
Kettlebell Rotational Clean to Cossack Squat Right side x 8 reps
Kettlebell Rotational Clean to Cossack Squat Left side x 8 reps
*Keep weight light to complete all 32 reps unbroken .
On the 3 min Marks
C.
For time:
Double Under x 200 reps
Box Jump Over x 30 reps 24/20
Squat Clean x 15 reps 75%of 1 rm