Essentials:
A.
Mobility
Saddle x 2min
Puppy Dog x 2min
Frog x 2min
Supine Twist R x 2min
Supine Twist L x 2min
Sphinx or Seal x 2min

B.
5min AMRAP
Man Makers x 3 reps
Dumbbell Box Step Ups x 6 reps
-Then Right Into-
5min AMRAP
Burpee x 5 reps
Dumbbell Hang Clean x 10
-Then Right Into-
13min AMRAP
Deadlift x 15 reps
Shoulder to Overhead x 10 reps
Ball Slams x 5 reps
Ring Pull x 5 rep

Fitness/Performance:
A.
Mobility
Saddle x 2min
Puppy Dog x 2min
Frog x 2min
Supine Twist R x 2min
Supine Twist L x 2min
Sphinx or Seal x 2min

B.
5min AMRAP
Man Makers x 3 reps 35/25
Dumbbell Box Step Ups x 6 reps 35/25
-Then Right Into-
5min AMRAP
Burpee x 5 reps
Dumbbell Hang Clean x 10 35/25
-Then Right Into-
13min AMRAP
Deadlift x 15 reps 95/65
Shoulder to Overhead x 10 reps 95/65
Ball Slams x 5 reps 50/35
Rope Climb x 1 rep 12ft