Essentials:
A.
5min EMOM
Side Plank x 20 sec per side
5min EMOM
Wall Walks Attempts x 1-3 reps
5min EMOM
Incline Push Up x 10-20 reps
Or ADAPT
B.
20min AMRAP 85%
Kettlebell Deadlift x 10 reps
Row x 10 cal
V-Ups x 10 reps
No Push Up Burpee x 10 reps
Fitness:
A.
5min EMOM
Handstand Push Up x 7-12 reps
5min EMOM
Wall Walks x 4-6 reps
5min EMOM
Push Up x 12-24 reps
Or ADAPT
B.
20min AMRAP 85%
Kettlebell Deadlift x 10 reps
Row x 10 cal
V-Ups x 10 reps
No Push Up Burpee x 10 reps
*RX: 70/55
*RX+: 90/70
Performance:
A.
5 min EMOM
Kipping Parallette Handstand Push Up x 3-5 reps
5min EMOM
Strict HSPU x 10-15 reps
5min EMOM
Push Up x 20-30 reps
B.
20min AMRAP 85%
Kettlebell Deadlift x 10 reps 90/70
Row x 10 cal
GHD Sit Up x 10 reps
Assault Bike x 5 cal