Essentials:
A.
16min EMOM
1.Turkish Get Up x 3 reps
2.Jumping Tempo Squat x 5 reps @30×1
3.Banded Good Mornings x 10 reps
4.Cossack Squat x 3 reps per leg

B.
For Time:
Wall Ball x 30 reps
No Push Up Burpee x 20 reps
Assault Bike x 10 cal
No Push Up Burpee x 20 reps
Wall Ball x 30 reps

Fitness:
A.
16min EMOM
1.Turkish Get Up x 3 reps
2.Jumping Tempo back Squat x 5 reps 30% @30×1
3.Banded Good Mornings x 10 reps
4.Kettlebell Cossack Squat x 3 reps per leg

B.
For Time:
Wall Ball x 35 reps 20/14
Handstand Push Up x 25 reps
Squat Clean x 15 reps 165/115
Handstand Push Up x 25 reps
Wall Ball x 35 reps 20/14

Performance:
A.
16min EMOM
1.Turkish Get Up x 3 reps
2.Jumping Tempo back Squat x 5 reps 30% @30×1
3.GHD Raises x 5 reps
4.Barbell Cossack Squat x 3 reps per leg

B.
For Time:
Wall Ball x 35 reps 20/14
Handstand Push Up x 25 reps
Squat Clean x 15 reps 205/135
Handstand Push Up x 25 reps
Wall Ball x 35 reps 20/14