Essentials:
A.
21 min EMOM
1. Ring Pull x 15 reps
2. Dumbbell Hang Power Clean x 10 reps
3. No Pushup Burpee x 15 reps
-Rest 3min-
21 min EMOM
1. Dumbbell Weighted Step Ups x 10 reps 35/20 20/20
2. Box Dip x 15 reps
3. Wall Ball x 10 reps
Fitness:
A.
21 min EMOM
1. Chest to Bar x 9 reps (done in 3’s)
2. Hang Power Clean x 3 reps 60-80%
3. No Pushup Burpee x 15 reps
-Rest 3min-
21 min EMOM
1. Dumbbell Weighted Step Ups x 10 reps 35/20 20/20
2. Handstand Push Up x 5-10 reps
3. Wall Ball x 20 reps 20/14
Performance:
A.
21 min EMOM
1. Chest to Bar x 15 reps
2. Hang Power Clean x 3 reps 165-225/125-155
3. No Pushup Burpee x 15 reps
-Rest 3min-
21 min EMOM
1. Pistol Squat x 10 reps
2. Strict Handstand Push Up x 7-15/4-10 reps
3. Wall Ball x 20 reps 20/14