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.
5 Sets Each For Time:
Run x 200 Meters
Wall Balls x 10 reps
Shoulder to Overhead x 10
On the 4 min Marks
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.
5 Sets Each For Time:
Run x 200 Meters
Wall Balls x 15 reps 20/14
Shoulder to Overhead x 10 115/75
On the 4 min Marks
RX+: 135/95
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.
5 Sets Each For Time:
Run x 200 Meters
2 for 1 Wall Balls x 15 reps 20/14
Shoulder to Overhead x 10 155/105
On the 4 min Marks