Essentials:
A.
15min EMOM
Slow Pulling Snatch Grip Deadlift (7sec to Hip) x 1 rep 30-40% of Deadlift

B.
3 Sets
Tire Flip x 3-5 reps
On the 3min Mark

C.
3 Sets Max Reps
Push Up x 1 min
Empty Bar Back Squat x 1 min
Burpees x 1 min
Rest 1min

Fitness:
A.
15min EMOM
Slow Pulling Snatch (7sec to Hip) with Pause in Squat (3sec) x 1 rep 50%

B.
3 Sets
Tire Flip x 3-5 reps
On the 3min Mark

C.
3 Sets Max Reps
Push Up x 1 min
Overhead Squat x 1 min 75/55
Burpees x 1 min
Rest 1min

Performance:
A.
15min EMOM
Slow Pulling Snatch (7sec to Hip) with Pause in Squat (3sec) x 1 rep 60%

B.
3 Sets
Tire Flip x 3-5 reps
On the 3min Mark

C.
3 Sets Max Reps
Push Up x 1 min
Overhead Squat x 1 min 95/65
Burpees x 1 min
Rest 1min