Essentials:
A.
10min EMOM
Chin Over Bar Hold x 15-20 sec of work
B.
5 Sets
Snatch Grip Deadlift x 3 reps
Build in weight
On the 2:30min
C.
3 Sets
Turkish Get Ups x 3 reps per Arm
On the 3min
Build in weight
Fitness:
A.
10min EMOM
Strict Pull Up Attempts 2-3 reps
B.
5 Sets
Deficit Snatch Grip Deadlift x 3 reps
85-100% of snatch
On the 2:30min
C.
3 Sets
Turkish Get Ups x 3 reps per Arm
On the 3min
Build in weight
Performance:
A.
10min EMOM
Strict Muscle Up Attempts 2-3 reps
B.
5 Sets
Deficit Snatch Grip Deadlift x 3 reps
85-100% of snatch
On the 2:30min
C.
3 Sets
Turkish Get Ups x 3 reps per Arm
On the 3min
Build in weight