Essentials:
A.
Mobility
Right Leg Lizard x 3min
Right Leg Saddle x 3min
Left Leg Lizard x 3min
Left Leg Saddle x 3min

B.
3 Sets
Elevated Feet Bridge Attempts x 3-5 reps
On the 3min
Or
ADAPT

C.
EMOM 10min
Kettlebell Swing x 5 per arm
Burpee x 5 reps

Fitness/Performance:
A.
Mobility
Right Leg Lizard x 3min
Right Leg Saddle x 3min
Left Leg Lizard x 3min
Left Leg Saddle x 3min

B.
3 Sets
Elevated Feet Bridge Hold x 45sec
On the 3min
Or
ADAPT

C.
EMOM 10min
Kettlebell Snatch x 4 per arm 55/35
Burpee x 8 reps