Essentials:
A.
10 min EMOM
1.Handstand hold attempts / kick ups
2. Rower Hamstring Curl x 10 reps

B.
7 Sets
Ball Slam x 9 reps
Hang Power Snatch x 7 reps
Burpee x 5 reps
On the 2 min marks

Fitness:
A.
10min EMOM
1.Handstand Hold x 40 sec or Handstand Walk x 25-50 ft
2. Rower Hamstring Curl x 10 reps

B.
7 Sets
Wall Walk x 1 reps
Hang Power Snatch x 7 reps 95/65
Burpee x 5 reps
On the 2 min marks
RX+: (Ring Push Up x 9 reps)(105/70)

Performance:
A.
10min EMOM
1.Handstand Walk x 25-50 ft
2. Single Leg Sorsean Hold x 20 sec per leg

B.
7 Sets
Ring Push Up x 9 reps
Hang Power Snatch x 7reps 115/75
Burpee x 5 reps
On the 2 min marks