Essentials
A.
10min EMOM
1.Hang Power Snatch x 10 reps
2. Single Arm Inverted Kettlebell Carry x 50 ft per arm
10min EMOM
1.Hang Power Clean x 10 reps
2. Front Rack Dual Inverted Kettlebell Carry x 100 ft
B.
For Time:
Rope Sit to Stand x 9 reps
Power Clean x 21 reps
Rope Climb x 12 reps
Power Snatch x 15 reps
Rope Climb x 15 reps
Thruster x 9 reps
Fitness
A.
10min EMOM
1.Hang Squat Snatch x 10 reps 45/35
2. Single Arm Inverted Kettlebell Carry x 50 ft per arm
10min EMOM
1.Hang Squat Clean x 10 reps 45/35
2. Front Rack Dual Inverted Kettlebell Carry x 100 ft
B.
For Time:
Rope Climb x 3 reps
Power Clean x 21 reps 105/70
Rope Climb x 4 reps
Power Snatch x 15 reps 105/70
Rope Climb x 5 reps
Thruster x 9 reps 105/70
RX+: 135/95