Essentials:
A.
8 Rounds For Time:
Push Press x 8 reps
Bar Facing Burpees x 8 reps
Step Back Lunges x 8 reps
Rest 5min
B.
Row x 15min Easy Cooldown
Fitness:
A.
8 Rounds For Time:
Power Snatch x 8 reps 75/55
Bar Facing Burpees x 8 reps
Front Rack Step Back Lunges x 8 reps 75/55
Rest 5min
B.
Row x 15min Easy Cooldown
Performance:
A.
8 Rounds For Time:
Power Snatch x 8 reps 75/55
Bar Facing Burpees x 8 reps
Handstand Push Ups x 8 reps
Rest 5min
B.
Row x 15-30min Easy Cooldown