Essentials:
A.
15min EMOM
1. Box Jump x 5 reps
2. Arch Body Raises x 10 reps
3. Pike Handstand Hold on Box x 20 sec
B.
21-15-9
Dumbbell Power Clean
Incline Push Up
Fitness:
A.
15min EMOM
1. Seated Box Jump x 5 reps
2. GHD Leg Raises x 5-10 reps
3. Free standing Handstand Kick Ups x 7 reps
B.
21-15-9
Power clean
Push Up
RX: 95/65
RX+: (115/75) Kipping HSPU
Performance:
A.
15min EMOM
1. Single Leg Box Jump x 5 per leg
2. Glute Ham Raise x 5-10 reps
3. Free standing Handstand Hold Attempts x 3 reps or 20sec
B.
21-15-9
Power clean 115/75
Kipping Handstand Push Up