Essentials:
A.
15min EMOM
1. Kettlebell Hang Clean and Jerk x 5 reps per Arm
2. Side Plank x 25 sec per side
3. Walking Lunges x 8 per Leg

-Rest 5min-

15min AMRAP
Run x 200 meters
Bear Crawl x 100 ft
Burpee Box Step Overs x 15 reps

Fitness:
A.
15min EMOM
1. Kettlebell Hang Clean and Jerk x 5 reps per Arm 55/35
2. Side Plank x 25 sec per side
3. Walking Lunges x 8 per Leg

-Rest 5min-

15min AMRAP
Run x 200 meters
Bear Crawl x 100 ft
Burpee Box Step Overs x 15 reps 30/24

Performance:
A.
15min EMOM
1. Kettlebell Hang Clean and Jerk x 5 reps per Arm 70/55
2. Side Plank x 25 sec per side
3. Pistol Squat x 5 per Leg

-Rest 5min-

15min AMRAP
Run x 200 meters
Bear Crawl x 100 ft
Burpee Box Step Overs x 15 reps 30/24