Essentials:
A.
20min EMOM
1. Heavy Kettlebell Swing x 10 reps
2. Box Dips x 10-15 reps
3. Single Arm Dumbbell Push Press x 5 per Arm
4. Single Arm Kettlebell Suitcase Deadlift x 5 reps per side

B.
20min EMOM
1. Kettlebell Goblet Step back Lunge x 5 reps per leg
2. V-Ups x 8-12 reps
3. Heavy Kettlebell Swing x 10 reps
4. Box Jump Overs x 10 reps

Fitness:
A.
20min EMOM
1. Touch and Go Power Clean x 5 reps
2. Dips x 8-12 reps
3. Single Arm Kettlebell Push Press x 5 per Arm
4. GHD Back Extension x 10-15 reps
RX: (135/95) (Dips on Bar)
RX+: (165/115) (Dips on Rings)

B.
20min EMOM
1. Front Rack Step back Lunge x 3 reps per leg
2. Toes to Bar x 8-12 Unbroken reps
3. Kettlebell Snatch x 3 reps per arm
4. Box Jump Overs x 10 reps 24/20
RX: (135/95) (55/35)
RX+: (165/115) (70/55)

Performance:
A.
20min EMOM
1. Touch and Go Power Clean x 5 reps 185/135
2. Strict Ring Dips x 10-15 reps
3. Single Arm Kettlebell Push Press x 5 per Arm
4. GHD Back Extension x 10-15 reps

B.
20min EMOM
1. Front Rack Step back Lunge x 3 reps per leg 185/135
2. Toes to Bar x 12-18 Unbroken reps
3. Kettlebell Snatch x 3 reps per arm 70/55
4. Box Jump Overs x 10 reps 30/24