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Essentials:
A.
10min EMOM
Odd: Back Squat x 7 reps
Even: Sit Ups x 10 reps

B.
For Time:
Russian KBS x 21 reps
Wall Ball x 21 reps
Wall Ball Run Carry x 200 meters
Rest 90 sec
Russian KBS x 15 reps
Wall Ball x 15 reps
Wall Ball Run Carry x 200 meters
Rest 90 sec
Russian KBS x 9 reps
Wall Ball x 9 reps
Wall Ball Run Carry x 200 meters

Fitness:
A.
10min EMOM
Odd: Back Squat x 7 reps 135/95
Even: Sit Ups x 14 reps

B.
For Time:
Hang Power Clean x 21 reps 95/65
Wall Ball x 21 reps 20/14
Wall Ball Run Carry x 200 meters 20/14
Rest 90 sec
Hang Power Clean x 15 reps 95/65
Wall Ball x 15 reps 20/14
Wall Ball Run Carry x 200 meters 20/14
Rest 90 sec
Hang Power Clean x 9 reps 95/65
Wall Ball x 9 reps 20/14
Wall Ball Run Carry x 200 meters 20/14

Performance:
A.
10min EMOM
Odd: Back Squat x 7 reps 185/105
Even: Strict Toes to Bar x 7

B.
For Time:
Hang Power Clean x 21 reps 95/65
Wall Ball x 21 reps 30/20
Wall Ball Run Carry x 200 meters 30/20
Rest 90 sec
Hang Power Clean x 15 reps 95/65
Wall Ball x 15 reps 30/20
Wall Ball Run Carry x 200 meters 30/20
Rest 90 sec
Hang Power Clean x 9 reps 95/65
Wall Ball x 9 reps 30/20
Wall Ball Run Carry x 200 meters 30/20

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