Essentials:
A.
12 min EMOM
1. Kettlebell Snatch x 6 reps
2. Double Kettlebell Front Squat x 8 reps
3. Active Recovery (Row/Bike/Run/Ski)

B.
2 Sets
Alternating Dumbbell Power Snatch x 20 reps
Box Step Ups x 20 reps
Rest 1 min
Right Arm Dumbbell Overhead Step back Lunge x 10 reps
Hanging Knee Ups x 20 reps
Left Arm Dumbbell Overhead Step back Lunge x 10 reps
Hanging Knee Ups x 20 reps
Rest 1 min
Rope Sit to Stand x 6 reps
Burpee Box Step Up x 8 reps
V-Up x 12 reps
Rest 1min

Fitness:
A.
12 min EMOM
1. Double Kettlebell Snatch x 6 reps
2. Double Kettlebell Front Squat x 8 reps
3. Active Recovery (Row/Bike/Run/Ski)

B.
2 Sets
Alternating Dumbbell Power Snatch x 20 reps 50/35
Box Step Ups x 20 reps 30/24
Rest 1 min
Right Arm Dumbbell Overhead Step back Lunge x 10 reps 50/35
Toes to Bar x 20 reps
Left Arm Dumbbell Overhead Step back Lunge x 10 reps 50/35
Knees to Elbows x 20 reps
Rest 1 min
Rope Climb x 2 reps
Burpee Box Jump x 8 reps 30/24
V-Up x 12 reps
Rest 1min
RX+: Pistols

Performance:
A.
12 min EMOM
1. Double Kettlebell Snatch x 6 reps
2. Double Kettlebell Front Squat x 8 reps
3. Active Recovery (Row/Bike/Run/Ski)

B.
3 Sets
Alternating Dumbbell Power Snatch x 20 reps 65/40
Pistols x 20 reps
Rest 1 min
Right Arm Dumbbell Overhead Step back Lunge x 10 reps 65/40
Toes to Bar x 20 reps
Left Arm Dumbbell Overhead Step back Lunge x 10 reps 65/40
Knees to Elbows x 20 reps
Rest 1 min
PegBoard x 2 reps
Burpee Box Jump x 8 reps 32/26
GHD Sit Up x 12 reps
Rest 1 min