Essentials:
A.
12min
Plank x 45 sc
Advanced rehab Movement 1
Right side side plank x 30 sec
Advanced rehab Movement 2
Left side side plank x 30 sec
Advanced rehab Movement 3

B.
Teams of 2
15 min AMRAP
Hang Clean x 20 reps 95/65
Wall Balls x 20 reps 14-9/10-9
Deadlift x 20 reps 95/65
Wall Balls x 20 reps 14-9/10-9

C.
Mobility
Foam Rolling
Calf x 1min per leg
Hamstring x 1min per leg
Quad x 1min Per leg

Fitness/Performance:
A.
12min
Plank x 45 sc
Advanced rehab Movement 1
Right side side plank x 30 sec
Advanced rehab Movement 2
Left side side plank x 30 sec
Advanced rehab Movement 3

B.
Teams of 2
15 min AMRAP
Hang Clean x 20 reps 115/75
Wall Balls x 20 reps 20-9/14-9
Deadlift x 20 reps 115/75
Wall Balls x 20 reps 20-9/14-9

C.
Mobility
Foam Rolling
Calf x 1min per leg
Hamstring x 1min per leg
Quad x 1min Per leg