Essentials:
A.
15 min EMOM
1. Sots Press x 5 reps
2. Parallette Shoot Through x 7 reps
3. Handstand Pike on Box Practice

B.
3 Rounds For time:
Box Dips x 10 reps
Dumbbell Overhead Step Up x 10 reps per Arm
Bear Crawl x 50 ft (25 ft down / 25 ft Back)

Fitness:
A.
15 min EMOM
1. Sots Press x 5 reps
2. Parallette Shoot Through x 7 reps
3. Handstand Walk Practice

B.
3 Rounds For time:
Dips x 7/5 reps
Dumbbell Overhead Squat x 10 reps per Arm 50/35
Wall Walks x 3 reps

RX+
Ring Dips x 7/5 reps
Dumbbell Overhead Squat x 10 reps per Arm 50/35
Handstand Walk x 50 ft (25 ft down / 25 ft back)
*For HSW, distance must be done in increments of 5 ft*

Performance:
A.
15 min EMOM
1. Sots Press x 5 reps
2. Parallette L-Sit Shoot Through x 7 reps
3. Free standing Handstand Hold Practice

B.
3 Rounds For time:
Ring Dips x 15 reps
Dumbbell Overhead Squat x 10 reps per Arm 70/50
Handstand Walk x 50 ft (25 ft down / 25 ft back)
*For HSW, distance must be done in increments of 5 ft*