Essentials:
A.
Mobility
Standing Straddle x 2min
Pigeon Right x 2min
Pigeon Left x 2min
Seated Forward fold x2min
Seated Straddle x 2min
Standing Straddle x 2min

B.
5 Sets
Med Ball Skater Jumps x 20 reps
On the 2min
Or ADAPT

C.
2min AMRAP
Hang Squat Clean x 7 reps
Incline Push Ups x 7 reps
-Rest 2min-
2min AMRAP
Kettlebell Swings x 7 reps
No Push Up Burpees x 7 reps
-Rest 2min-
2min AMRAP
Push Press x 7 reps
Kettlebell Deadlift x 7 reps

Fitness/Performance:
A.
Mobility
Standing Straddle x 2min
Pigeon Right x 2min
Pigeon Left x 2min
Seated Forward fold x2min
Seated Straddle x 2min
Standing Straddle x 2min

B.
5 Sets
Med Ball Skater Jumps x 20 reps
On the 2min
Or ADAPT

C.
2min AMRAP
Hang Squat Clean x 7 reps 95/65
Push Ups x 7 reps
-Rest 2min-
2min AMRAP
Kettlebell Swings x 7 reps 55/35
No Push Up Burpees x 7 reps
-Rest 2min-
2min AMRAP
Push Press x 7 reps 95/65
Kettlebell Deadlift x 7 reps 2x(55/35)