Essentials:
A.
12 min EMOM
1. Pike or Handstand Hold x 30 sec
2. Front Leaning Raise x 20 sec
B.
For Time:
Kettlebell Swing x 40 reps
Push Press x 40 reps
Kettlebell Swing x 40 reps
Fitness:
A.
12 min EMOM
1. Handstand Hold x 30 sec
2. Front Leaning Raise x 20 sec
B.
For Time:
Kettlebell Swing x 40 reps 55/35
Push Press x 40 reps 85/70
Kettlebell Swing x 40 reps 55/35
Performance:
A.
12 min EMOM
1. Freestanding Handstand Hold Attempt x 45 sec
2. Frog Pose On Floor x 20 sec
B.
For Time:
Kettlebell Swing x 40 reps 55/35
Push Press x 40 reps 85/70
Kettlebell Swing x 40 reps 55/35