Essentials:
A.
3 Sets Not for time:
Hollow Hold x 30 sec
Arch Hold x 30 sec
Lying Leg Lifts x 5 reps

B.
5min AMRAP
Single Unders x 60 reps
Kettlebell Swing x 15 reps

Rest 5min

5min AMRAP
Dumbbell Thruster x 4 reps
Ring Pull x 8 reps

Rest 5min

5min AMRAP
Sumo Deadlift High Pull x 6 reps
Dumbbell Shoulder to Overhead x 6 reps

Fitness:
A.
3 Sets Not for time:
Hollow Rock x 10 reps
Arch Rock x 5 Reps
Roll to Candle Stick x 5 reps

B.
5min AMRAP
Double Unders x 30 reps
Power Snatch x 15 reps 75/55

Rest 5min

5min AMRAP
Thruster x 4 reps 155/100
Bar Muscle Up x 4 reps or Chest to Bar x 6 reps

Rest 5min

5min AMRAP
Hang Power Clean x 6 reps 155/100
Handstand Push Ups x 6 reps

Performance:
A.
3 Sets Not for time:
Hollow Rock x 10 reps
Bridge Rock x 5 Reps
Skin the cat x 5 reps

B.
5min AMRAP
Double Unders x 30 reps
Power Snatch x 15 reps 75/55

Rest 5min

5min AMRAP
Thruster x 4 reps 185/115
Muscle Up x 4 reps

Rest 5min

5min AMRAP
Hang Power Clean x 6 reps 185/115
Strict Handstand Push Ups x 6 reps