Essentials:
A.
15 min EMOM
Min 1-5 – 3 Sumo Deadlift High Pull
Min 6-10 – 5 Touch and Go Deadlifts
Min 11-15 – 7 Touch and Go Dual Dumbbell Push Press
*Each set add weight*
B.
For Time:
21-15-19
Floor Press Per Arm
Box Step Over 24/20
Hanging Knee Raises
Fitness:
A.
15 min EMOM
Min 1-5 – 3 Touch and Go Hang Power Cleans Below the Knee
Min 6-10 – 5 Touch and Go Deadlifts
Min 11-15 – 7 Touch and Go Dual Dumbbell Push Press
*Each set add weight*
B.
For Time:
21-15-19
Floor Press Per Arm 50/35
Box Jump Over 24/20
Toes to Bar
Performance:
A.
15 min EMOM
Min 1-5 – 3 Touch and Go Hang Power Cleans Below the Knee
Min 6-10 – 5 Touch and Go Deadlifts
Min 11-15 – 7 Touch and Go Dual Dumbbell Push Press
*Each set add weight*
B.
For Time:
21-15-19
Floor Press Per Arm 55/35
Box Jump Over 24/20
Toes to Bar