| Kettlebell | Perform/RX | Compete |
| KB RDL | A.) Snatch Grip RDL’s | A.) Snatch Grip RDL’s |
| 5×3 | 5×3 | 5×3 |
| Inbetween sets | Inbetween sets | Inbetween sets |
| Z-Press (single arm) | Z-Press (single arm) | Z-Press (single arm) |
| 5 L/R | 5 L/R | 5 L/R |
| B.) With a partner | B.) With a partner | B.) With a partner |
| 5 rounds each | 5 rounds each | 5 rounds each |
| You do 1 whole round, | You do 1 whole round, | You do 1 whole round, |
| then switch | then switch | then switch |
| 8 HR Push-ups | 8 HSPU | 15/10 HSPU |
| 12 Air Squats | 6 Pistols | 10 Pistols |
| 4 DB Snatch (each arm) | 4 Snatch (135/95) | 5 Snatch (155/105) |
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