Essentials:
A.
12min EMOM
1.Kettlebell 2 Arm Overhead Carry x 100 ft
2.Snatch Lift Off x 5 reps PVC, Training Bar, or Barbell
3.Overhead Squat x 3 reps Tempo 55×1;PVC, Training Bar, or Barbell

B.
20min
Ring Pull x 10 reps
Kettlebell Sumo Deadlift High Pull x 10
Kettlebell Swing x 10 reps
Goblet Squat x 10 reps
Run x 100 meters

Fitness:
A.
12min EMOM
1.Kettlebell 2 Arm Overhead Carry x 100 ft
2.Snatch Lift Off x 5 reps (Use same weight as #3)
3.Overhead Squat x 3 reps Tempo 55×1;Build to weight using for ‘B’

B.
20min
Rope Climb x 1 accent
Sumo Deadlift High Pull x 10 reps 105/70
Power Snatch x 10 reps 105/70
Overhead Squat x 10 reps 105/70
Run x 100 meters

Performance:
A.
12min EMOM
1.Kettlebell 2 Arm Overhead Carry x 100 ft
2.Snatch Lift Off x 5 reps 85%
3.Overhead Squat x 3 reps Build to 100% of Snatch

B.
20min
Peg Board x 1 accent
Sumo deadlift High Pull x 10 reps 115/75
Power Snatch x 10 reps 115/75
Overhead Squat x 10 reps 115/75
Run x 100 meters