Essentials:
A.
Mobility
Seal Sphinx x 3min
Saddle x 3min
Seated Forward Fold x 3min
Supine Twist Right x 3min
Supine Twist Right x 3min

B.
3 Rounds For time:
Run x 400 meters
Kettlebell Swing x 21 reps
Ring pulls x 12 reps

C.
3 Sets
Side Plank x 45 sec per side
On the 3min
Or
ADAPT

Fitness/Performance:
A.
Mobility
Seal Sphinx x 3min
Saddle x 3min
Seated Forward Fold x 3min
Supine Twist Right x 3min
Supine Twist Right x 3min

B.
Helen
3 Rounds For time:
Run x 400 meters
Kettlebell Swing x 21 reps 55/35
Pull Up x 12 reps

C.
3 Sets
Side Plank x 45 sec per side
On the 3min
Or
ADAPT