Essentials:
A.
16min EMOM
1. Superman Hold x 30 sec
2. Jumping Back Squat x 10 reps
3. Inch Worms x 10 reps
4. Good Mornings x 10 reps

B.
10min AMRAP
Box Jump Step Down x 35 reps
Wall ball x 35 reps
Sumo Deadlift High Pull x 35 reps
Incline Push Up x AMRAP Remaining time

Fitness:
A.
16min EMOM
1. Handstand Hold x 30 sec
2. Jumping Back Squat x 10 reps 45/35
3. Practice Kicking up into a Freestanding Handstand x 60 sec
4. Good Mornings x 10 reps

B.
10min AMRAP
Box Jump Step Down x 50 reps 24/20
Wall ball x 50 reps 20/14
Sumo Deadlift High Pull x 50 reps 95/65
Handstand Push Up x AMRAP Remaining time:

Performance:
A.
16min EMOM
1. Handstand Heals to wall Shoulder Taps x 10 per arm
2. Belt Squat x 10 reps
3. Weighted Plank Push Backs x 10 reps
4. Reverse Hyper x 10 reps

B.
10min AMRAP
Box Jump Step Down x 50 reps 24/20
Wall ball x 50 reps 20/14
Axle Bar Sumo Deadlift High Pull x 50 reps 95/65
Handstand Push Up x AMRAP Remaining time: