Essentials:
A.
12 min EMOM
1. Wall Sit Hold x 30 sec
2. Single Arm Plank x 15 sec Per Arm
3. Seated Box Vertical Jumps x 5 reps

B.
20min EMOM
1. Dumbbell Right Arm 9 deadlift + 6 Hang Power Clean + 3 Shoulder to Overhead
2. Step Ups x 14 reps 24/20
3. Dumbbell Left Arm 9 deadlift + 6 Hang Power Clean + 3 Shoulder to Overhead
4. Single Unders x 50 reps

Fitness:
A.
12 min EMOM
1. Single Leg Wall Sit Hold x 15 sec Per Leg
2. Single Arm Plank x 15 sec Per Arm
3. Kneeling Jump to vertical Jump or Seated Box Vertical Jumps x 5 reps

B.
20min EMOM
1. Dumbbell Right Arm ‘DT’ 35/20
2. Step Ups x 14 reps 24/20
3. Dumbbell Left Arm ‘DT’ 35/20
4. Double Unders x 30 reps
RX+: 50/35

Performance:
A.
12 min EMOM
1. Single Leg Back Extension Hold x 15 sec Per Leg
2. Single Arm Plank on Rings x 15 sec Per Arm
3. Kneeling Jump to vertical Jump x 5 reps

B.
20min EMOM
1. Dumbbell Right Arm ‘DT’ 50/35
2. Step Ups x 14 reps 24/20
3. Dumbbell Left Arm ‘DT’ 50/35
4. Double Unders x 30 reps