Essentials:
A.
Mobility
Extended arm Lizard Right x 2min
Lizard Right x 2min
Pigeon Right x 2min
Extended arm Lizard Left x 2min
Lizard Left x 2min
Pigeon Left x 2min
Saddle x 4min

B.
Teams of 2
5min AMRAP
Kettlebell Swing x 10 reps
Box Jump x 10 reps

-Rest 3min-

5min AMRAP
Ring Pull x 7 reps
Thruster x 7 reps

-Rest 3min

5min AMRAP
Clean and Jerk x 5 reps
Row x 100 meters

Fitness/Performance:
A.
Mobility
Extended arm Lizard Right x 2min
Lizard Right x 2min
Pigeon Right x 2min
Extended arm Lizard Left x 2min
Lizard Left x 2min
Pigeon Left x 2min
Saddle x 4min

B.
Teams of 2
5min AMRAP
Kettlebell Swing x 10 reps 55/35
Box Jump x 10 reps

-Rest 3min-

5min AMRAP
Pull Up x 7 reps
Thruster x 7 reps 95/65

-Rest 3min

5min AMRAP
Clean and Jerk x 5 reps 155/105
Row x 100 meters