Essentials
A.
10min Emom
1.Hang Power Snatch x 10 reps 45/35
2. Russian KBS x 12 reps
10min Emom
1.Hang Power Clean x 10 reps 45/35
2. Dual KB Front Rack Carry x 100 ft
B.
For time:
Devils Press x 21 reps
Handstand Walk x 18 reps
Man Makers x 15 reps
Rope Sit to stand x 12 reps
Fitness
A.
10min Emom
1.Hang Power Snatch x 10 reps 45/35
2. Russian KBS x 12 reps 70/55
10min Emom
1.Hang Power Clean x 10 reps 45/35
2. Dual KB Front Rack Carry x 100 ft
B.
For time:
Dual Dumbbell Devils Press x 21 reps 35/25
Handstand Push Up x 15 reps
Dual Dumbbell Man Makers x 9 reps 35/25
Rope Climb x 3 reps
RX+: Handstand Walk x 15 meters