Essentials:
A.
15min EMOM
1. Arch Hold x 20 sec
2. Back Squat x 1 reps tempo 10.10.x.1(50% or less)
3. Side Plank x 20 sec per side

B.
9min AMRAP
Front Squat x 3 reps
Thruster x 3 reps
Ring Pull x 3 reps
Front Squat x 6 reps
Thruster x 6 reps
Ring Pull x 6 reps
Front Squat x 9 reps
Thruster x 9 reps
Ring Pull x 9 reps
…

Fitness:
A.
15min EMOM
1. GHD Leg Lifts x 10 reps
2. Back Squat x 1 reps tempo 10.10.x.1(50% or less)
3. Side Plank x 20 sec per side

B.
9min AMRAP
Hang Squat Clean x 3 reps 115/75
Thruster x 3 reps 115/75
Pull Up x 3 reps
Hang Squat Clean x 6 reps
Thruster x 6 reps
Pull Up x 6 reps
Hang Squat Clean x 9 reps
Thruster x 9 reps
Pull Up x 9 reps
….

Performance:
A.
15min EMOM
1. Reverse Hyper x 10 reps
2. Belt Squat x 10 reps
3. L-Sit x 20 sec

B.
9min AMRAP
Hang Squat Clean x 3 reps 155/105
Thruster x 3 reps 155/105
Chest to Bar x 3 reps
Hang Squat Clean x 6 reps
Thruster x 6 reps
Chest to Bar x 6 reps
Hang Squat Clean x 9 reps
Thruster x 9 reps
Chest to Bar x 9 reps
….