Essentials:
A.
Mobility
Seated Straddle x 3min
Right Pigeon x 3min
Left Pigeon x 3min
Seated Forward Fold x 3min
Puppy Dog x 2min

B.
8min EMOM
Odd: Hollow Hold Single Leg Hip Circles Clockwise x 5 per leg
Even: Hollow Hold Single Leg Hip Circles Counterclockwise x 5 per leg

C.
3 Sets each For Time:
Thruster x 15 reps
Burpee x 10
KBS x 15
Burpee x 10
KBS x 15
Thruster x 15 reps
Rest 4min

Fitness/Performance:
A.
Mobility
Seated Straddle x 3min
Right Pigeon x 3min
Left Pigeon x 3min
Seated Forward Fold x 3min
Puppy Dog x 2min

B.
8min EMOM
Odd: Hollow Hold Single Leg Hip Circles Clockwise x 5 per leg
Even: Hollow Hold Single Leg Hip Circles Counterclockwise x 5 per leg

C.
3 Sets each For Time:
Thruster x 15 reps 75/55
Burpee x 10
KBS x 15 55/35
Burpee x 10
KBS x 15 55/35
Thruster x 15 reps 75/55
Rest 4min