Essentials:
A.
10min EMOM
1. Kettlebell Single Arm Standing Press x 4 reps per Arm
2. Bent Over Single Arm Row x 6 reps per Arm

B.
3 Rounds For Time:
Dumbbell Shoulder to Overhead x 25 reps
Single Arm Dumbbell Overhead Step back Lunge x 25 reps
Kettlebell Swing x 25 reps
Rest 90sec

Fitness:
A.
10min EMOM
1. Kettlebell Push Press x 4 reps per Arm
2. Bent Over Single Arm Row x 6 reps per Arm

B.
3 Rounds For Time:
Shoulder to Overhead x 25 reps 85/55
Overhead Step back Lunge x 25 reps 85/55
Kettlebell Swing x 25 reps 55/35
Rest 90sec

Performance:
A.
10min EMOM
1. Kettlebell Push Press x 4 reps per Arm
2. Bent Over Single Arm Row x 6 reps per Arm

B.
3 Rounds For Time:
Shoulder to Overhead x 25 reps 95/65
Overhead Step back Lunge x 25 reps 95/65
Kettlebell Swing x 25 reps 70/55
Rest 90sec