Essentials:
A.
15min EMOM
1. Kettlebell Windmill Right x 7 reps
2. Kettlebell Windmill Left x 7 reps
3. Lunge Jumps x 7 reps per leg

B.
For Time:
30-20-10
Kettlebell Swing
Jumping Pull Up
Incline Push Up

Fitness:
A.
15min EMOM
1. Kettlebell Windmill Right x 7 reps
2. Kettlebell Windmill Left x 7 reps
3. Lunge Jumps x 7 reps per leg

B.
For Time:
30-20-10
Kettlebell Swing 55/35
Kipping Pull Up
Push Up

Performance:
A.
15min EMOM
1. Kettlebell Windmill Right x 7 reps
2. Kettlebell Windmill Left x 7 reps
3. Kneeling Jump to Squat x 7 reps

B.
For Time:
30-20-10
Kettlebell Swing 70/55
Kipping Pull Up
Push Up

Competitor Session 2:
A.
12min
Every 10 sec
Power Clean x 1 rep 135/95