Essentials:
A.
3 Sets
Turkish Get Ups x 5 Per Arm
On the 3 min Marks
Or
ADAPT
B.
10min EMOM
ODD: Ball Slams x 10 reps
EVEN: Superman Hold with PVC x 30 sec
Or
ADAPT (3 sets)
C.
For Time:
9-7-5
Man Maker
Walking Lunge steps per leg
Fitness:
A.
3 Sets
Turkish Get Ups x 5 Per Arm
On the 3 min Marks
Or
ADAPT
B.
10min EMOM
ODD: Ball Slams x 10 reps
EVEN: Barbell Good Mornings x 10 reps
Or
ADAPT (3 sets)
C.
For Time:
9-7-5
Muscle Up
Squat Snatch 135/95
Performance:
A.
3 Sets
Turkish Get Ups x 5 Per Arm
On the 3 min Marks
B.
10min EMOM
ODD: Stone Over Shoulder x 5 reps
EVEN: Weighted Back Extension x 10 reps
C.
For Time:
9-7-5
Muscle Up
Squat Snatch 135/95