Essentials:
A.
4 Sets
FLR x 20 sec of Work
Lying Leg Lifts x 7 reps
On the 2:30min Marks
B.
10min EMOM
Odd: Shoulder to Overhead x 10 reps
Even: Single Unders x 50 reps
-Rest 3min-
10min EMOM
Odd: Goblet Squat x 15 reps
Even: Sit Ups x 15 reps
Fitness:
A.
4 Sets
FLR x 30 sec of Work
Toes to Bar x 7 reps
On the 2:30min Marks
B.
10min EMOM
Odd: Shoulder to Overhead x 10 reps 115/75
Even: Double Unders x 30 reps
-Rest 3min-
10min EMOM
Odd: Overhead Squat x 15 reps 55/45
Even: Sit Ups x 15 reps
Performance:
A.
4 Sets
L-Sit x 20 sec of Work
V-Ups x 15 reps
On the 2:30min Marks
B.
10min EMOM
Odd: 3 Power Cleans + 2 Hang Power Clean x 5 reps 185/115
Even: Parallette Handstand Push Ups x 5 reps
-Rest 3min-
10min EMOM
Odd: Shoulder to Overhead x 10 reps 155/105
Even: Double Unders x 40 reps
-Rest 3min-
10min EMOM
Odd: Overhead Squat x 15 reps 75/55
Even: GHD Sit Ups x 15 reps