Essentials:
A.
15 min EMOM
1. Touch and Go Sumo Deadlift x 5 reps 65% or Greater
2. Touch and Go Hang Power Clean Below Knee x 5 reps
3. Dual Dumbbell Single Leg RDL x 5 reps per leg
B.
12 min EMOM
1. Strict Ring Pull x 4-6 reps Adjust rings to make rep range hard
2. Incline Push Up x 4-6 reps Adjust Bar to make rep range hard
3. Jumping Pull Up x 8-10 reps
4. Inch Worm With feet on Box x 3 reps
C.
4 Sets
Russian Kettlebell Swing x 30 reps
On the 2min Marks
Fitness:
A.
15 min EMOM
1. Touch and Go Sumo Deadlift x 5 reps 65% or Greater
2. Touch and Go Hang Power Clean Below Knee x 5 reps
3. Dual Dumbbell Single Leg RDL x 5 reps per leg
B.
12 min EMOM
1. Muscle Up (Ring or Bar) x 2-4 reps
2. Handstand Push Up x 2-4 reps Adjust deficit to make rep range hard
3. Chest to Bar x 8-10 reps
4. Handstand Walk x 25 ft or Wall Walk x 3 reps
C.
4 Sets
Russian Kettlebell Swing x 30 reps
On the 2min Marks
Performance:
A.
15 min EMOM
1. Touch and Go Sumo Deadlift x 5 reps 65% or Greater
2. Touch and Go Hang Power Clean Below Knee x 5 reps
3. Dual Dumbbell Single Leg RDL x 5 reps per leg
B.
12 min EMOM
1. Muscle Up x 2-4 reps
2. Strict Handstand Push Up x 2-4 reps Adjust deficit to make rep range hard
3. Chest to Bar x 8-10 reps
4. Handstand Walk x 25 ft
C.
4 Sets
Russian Kettlebell Swing x 30 reps
On the 2min Marks