Essentials:
A.
15min EMOM
1.Single Arm Dumbbell Bench Press x 5 reps Per Arm
2.Kettlebell Goblet Step back Lunge x 5 Reps Per Leg
3.Jump Rope x 45 sec

B.
15min EMOM
1.Single Arm Dumbbell Push Press x 5 reps per arm
2.Front Squat x 1 reps Tempo 10.10.x.1
3.Jump Rope x 45 sec

Fitness:
A.
15min EMOM
1.Single Arm Dumbbell Bench Press x 5 reps Per Arm
2.Double Kettlebell Front Rack Step back Lunge x 5 Reps Per Leg
3.Double Unders x 45 sec

B.
15min EMOM
1.2 Push Press + 2 Push Jerk + 2 Split Jerk 50%
2.Front Squat x 1 reps Tempo 10.10.x.1 (Same weight as #1)
3.Double Under x 45 sec

Performance:
A.
15min EMOM
1.Single Arm Dumbbell Bench Press x 5 reps Per Arm
2.Double Kettlebell Front Rack Deficit Step back Lunge x 5 Reps Per Leg
3.Triple or Double Unders x 45 sec

B.
15min EMOM
1.2 Push Press + 2 Push Jerk + 2 Split Jerk 50%
2.Front Squat x 1 reps Tempo 10.10.x.1 (Same weight as #1)
3.Triple or Double Under x 45 sec