Essentials:
A.
3 Rounds Not For Time:
Banded Good Mornings x 15-20sec
Arch Holds x 15-20 sec
Band Pull Aparts x 10-12 reps
Banded X Raises x 10-12 reps

Rest 5min

B.
10-8-6-4-2 For Time:
Hang Dumbbell Power Clean
Kettlebell Swingt
Wall Ball

Rest 5min

C.
Hamstring And Glute Mobility

Fitness:
A.
3 Rounds Not For Time:
Hip Extension or Reverse Hyper x 10-15 reps
Sorsain Hold x 30-60 sec
Band Pull Aparts x 10-12 reps
Banded X Raises x 10-12 reps

Rest 5min

B.
10-8-6-4-2 For Time:
Hang Power Clean 135/95
Kettlebell Swing 72/55
Wall Ball 20/14

Rest 5min

C.
Hamstring And Glute Mobility

Performance:
Rest