Essentials:
A.
16 min EMOM
1.Hollow Rock x 20 reps
2.Single Arm Dumbbell Row x 5 reps per arm
3.Rower Pike Up x 10 reps
4.Support Hold x 25 sec

B.
5 Rounds For Time:
Right Arm Floor Press x 5 reps
Dual Dumbbell Power Clean x 5 reps
Left Arm Floor Press x 5 reps
Burpee x 5 reps

Fitness:
A.
16 min EMOM
1.Hollow Rock x 20 reps
2.Single Arm Dumbbell Row x 5 reps per arm
3.Rower Pike Up x 10 reps
4.Strict Dips x 3-6 reps 3 sec negative on each rep

B.
5 Rounds For Time:
Right Arm Floor Press x 5 reps 50/35
Power Clean x 5 reps 135/95
Left Arm Floor Press x 5 reps 50/35
Bar Facing Burpee x 5 reps
RX+:(70/50)(165/105)Unbroken

Performance:
A.
16 min EMOM
1.Hollow Rock x 20 reps
2.Strict Pull Up x 6-8 reps 3 sec negative on each rep
3.Rower Pike Up x 10 reps
4.Strict Dips x 6-8 reps 3 sec negative on each rep

B.
5 Rounds For Time:
Unbroken Bench Press x 5 reps 185/125
Unbroken Power Clean x 5 reps 185/125
Bar Facing Burpee x 5 reps