Essentials:
A.
Mobility
Standing Straddle x 2min
Twisted Cross Right x 2min
Twisted Cross Left x 2min
Archer Arms in Saddle Right x 2min
Archer Arms in Saddle Left x 2min
Saddle x 2min

B.
10min Working on Gymnastics Pushing Movements (Push Ups, Dips, Ring Dips, HSPU…)

C.
4min EMOM
Box Jump x 12 reps
Parallette Dips x 12 reps

Rest 6min

10min EMOM
KBS x 8 reps
Burpees x Max Reps for remaining of each min

Fitness/Performance
A.
Mobility
Standing Straddle x 2min
Twisted Cross Right x 2min
Twisted Cross Left x 2min
Archer Arms in Saddle Right x 2min
Archer Arms in Saddle Left x 2min
Saddle x 2min

B.
10min Working on Gymnastics Pushing Movements (Push Ups, Dips, Ring Dips, HSPU…)

C.
4min EMOM
Box Jump x 12 reps
Dips x 12 reps

Rest 6min

10min EMOM
Power Snatch x 8 reps 75/55
Burpees x Max Reps for remaining of each min