Essentials:
A.
7min AMRAP
Deadlift x 7 reps
Box Dip x 7 reps
B.
15min EMOM
1. Row or Ski x 60sec
2. Russian Kettlebell Swing x 25 reps
3. Pike Hold x 30 sec
Fitness:
A.
7min AMRAP
Deadlift x 10 reps 185/135
Wall Walk x 3 reps
RX+: Deadlift 205/145 – Handstand Walk x 50ft
B.
15min EMOM
1. Row or Ski x 60sec
2. Russian Kettlebell Swing x 25 reps
3. Handstand Hold x 30 sec
Performance:
A.
7min AMRAP
Deadlift x 10 reps 225/155
Handstand Walk x 50ft
B.
21min EMOM
1. Row or Ski x 60sec
2. Double Kettlebell Snatch x 10 reps
3. Wall Walks x 3 reps