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.
20 min AMRAP
Wall ball x 9 reps
Incline Push Up x 6 reps
Ring Pull x 3 reps
Rest 1 min between rounds
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.
20 min AMRAP
Wall ball x 9 reps 20/14
Push Up x 6 reps
Chest to Bar x 3 reps
Rest 1 min between rounds
RX+: (2 for 1 Wall Ball)(Handstand Push Up)(Bar or Ring Muscle Up)
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.
20 min AMRAP
2 For 1 Wall ball x 9 reps 20/14
Strict Handstand Push Up x 6 reps
Muscle Up x 3 reps
Rest 1 min between rounds