Essentials:
A.
3 Sets
Pike Handstand Push Ups x 3-4 reps Shy of Failure
Rest 10 sec
Plank x 20 sec
Side Plank x 20 sec per side
On the 3min Mark

For Time:
18-15-12-9-6
Kettlebell Swing
Burpee

Fitness:
A.
3 Sets
Handstand Push Ups x 3-4 reps Shy of Failure
Rest 10 sec
Plank x 20 sec
Side Plank x 20 sec per side
On the 3min Mark

B.
For Time:
21-18-15-12-9
Kettlebell Swing 55/35
Burpee
RX+: 70/55

Performance:
A.
3 Sets
Strict Handstand Push Ups x 3-4 reps Shy of Failure
Rest 10 sec
Plank x 20 sec
Side Plank x 20 sec per side
On the 3min Mark

B.
For Time:
21-18-15-12-9
Kettlebell Swing 70/55
Burpee