Essentials:
A.
12min EMOM
ODD:Bench Back Extension Hold x 30 sec
EVEN:Push Press x 3 reps light moderate weight (from ground)

B.
For Time:
Rowing

Fitness:
A.
12min EMOM
ODD:Bench Back Extension Hold x 30 sec
EVEN:Push Press + Push Jerk + Split Jerk 50% of Clean (from ground)

B.
For Time:
Rowing

Performance:
A.
12min EMOM
ODD:Weighted Sornson Hold x 30 sec
EVEN:Push Press + Push Jerk + Split Jerk 50% (from ground)

B.
For Time:
Rowing