Essentials:
A.
3 Sets
Pike Hold On Box x 20 sec
+
Hollow Flutter Kicks x 30 reps
On the 2:30 min Mark
3 Sets
Incline Push Up with shoulder tap x 6-8 per arm
+
Plank Push Up x 10-12 reps
On the 2:30 min Mark

B.
4 Sets
Snatch Deadlift x 5 reps @Tempo 2020*35% of Deadlift*
Rest 20 sec
Snatch Grip Romanian Deadlift x 3 reps*35% of Deadlift*
Rest 20 sec
Hang Power Snatch x 3 reps *Empty Barbell*
On the 4min Marks

C.
Not For Time, For Quality:
Russian Kettlebell Swing x 50 reps 70/55
Rest as needed
Kettlebell Swing x 50 reps 55/35
Rest as needed
Kettlebell Snatch right Arm x 25 reps 35/25
No Rest
Kettlebell Snatch Left Arm x 25 reps 35/25
*All Swings should be done in as few sets as possible, unbroke is ideal. This should take no longer than 10min*

Fitness:
A.
3 Sets
Strict Handstand Push Ups x 2-4 reps
+
Hollow Flutter Kicks x 40 reps
On the 2:30 min Mark
3 Sets
Parallette Push Up with shoulder tap x 6-8 per arm
+
Rower Body Saw x 10-12 reps
On the 2:30 min Mark

B.
3 Sets
Podium Snatch Deadlift x 5 reps @Tempo 2020
Rest 20 sec
Snatch Romanian Deadlift x 3 reps
Rest 20 sec
Power Snatch x 3 reps
60-75% of Snatch
On the 4min Marks

C.
Not For Time, For Quality:
Unbroken Russian Kettlebell Swing x 50 reps 70/55
Rest as needed
Unbroken Kettlebell Swing x 50 reps 55/35
Rest as needed
Unbroken Kettlebell Snatch right Arm x 25 reps 35/25
No Rest
Unbroken Kettlebell Snatch Left Arm x 25 reps 35/25
*This should take no longer than 10min*

Performance:
A.
3 Sets
Strict Parallette Handstand Push Ups x 2-4 reps
+
L-Sit Flutter Kicks x 40 reps
On the 2:30 min Mark
3 Sets
Ring Push Up with shoulder tap x 6-8 per arm
+
Ring Body Saw x 10-12 reps
On the 2:30 min Mark

B.
4 Sets
Podium Snatch Deadlift x 5 reps @Tempo 2020
Rest 20 sec
Podium Snatch Pull x 3 reps
Rest 20 sec
Power Snatch x 3 reps
60-75% of Clean
On the 4min Marks