Essentials:
A.
5 Sets
Shoulder Press x 3 reps 82%
Tempo @ 30X1
On the 2:30min

B.
From Min 0-10
3 Rounds For Time:
Alternating Dumbbell Power Snatch x 16 reps
V-Up x 14 reps
Row x 10/7 cal

From Min 10-20
5 Rounds For Time:
Shoulder to Overhead x 5 reps
Bar Facing Burpee x 5 reps

From Min 20-25
5 min AMRAP
Single Arm Dumbbell Front Rack Walking Lunge x 10 steps
Push Up x 10 reps
*Same arm for all ten reps, switch arms with each round

Fitness:
A.
5 Sets
Shoulder Press x 3 reps 82%
Tempo @ 30X1
On the 2:30min

B.
From Min 0-10
3 Rounds For Time:
Alternating Dumbbell Power Snatch x 16 reps 50/35
V-Up x 14 reps
Row x 12/9 cal

From Min 10-20
5 Rounds For Time:
Shoulder to Overhead x 5 reps 135/95
Bar Facing Burpee x 5 reps
*RX+:165/115

From Min 20-25
5 min AMRAP
Single Arm Dumbbell Overhead Walking Lunge x 10 steps 50/35
Push Up x 10 reps
*Same arm for all ten reps, switch arms with each round

Performance:
A.
5 Sets
Shoulder Press x 3 reps 82%
Tempo @ 30X1
On the 2:30min

B.
From Min 0-10
3 Rounds For Time:
Alternating Dumbbell Power Snatch x 16 reps 55/35
GHD Sit Up x 14 reps
Bike x 12/9 cal

From Min 10-20
5 Rounds For Time:
Shoulder to Overhead x 5 reps 185/125
Bar Facing Burpee x 5 reps

From Min 20-25
5 min AMRAP
Single Arm Dumbbell Overhead Walking Lunge x 10 steps 55/35
Push Up x 10 reps
*Same arm for all ten reps, switch arms with each round