Essentials:
A.
14min EMOM
Odd: Double Kettlebell Press x 5 reps
Even:Hollow Body x 20 sec

or ADAPT

B.
5 Rounds For Time:
Kettlebell Swing x 7 reps
Single Under x 40 reps
Rest 2:30min

Fitness:
A.
14min EMOM
Odd: Double Kettlebell Press x 5 reps
Even:Hollow Body x 30 sec

or ADAPT

B.
5 Rounds For Time:
Power Snatch x 7 reps 125/85
Double Under x 35 reps
Rest 2:30min

Performance:
A.
14min EMOM
Odd: Double Kettlebell Press x 5 reps
Even: L-Sit x 20 sec

or ADAPT

B.
5 Rounds For Time:
Power Snatch x 7 reps 145/100
Double Under x 35 reps
Rest 2:30min

Competitor Session 2:
A.
10min EMOM
Hollow Body Hold x 30 sec

B.
10min EMOM
Push Press x 10 reps 135/95