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Essentials:
A.
12 min EMOM
ODD: Wall Squat Holding slam Ball in Lap x 30sec
EVEN : Incline Push Up x 10 reps
or ADAPT
B.
For Time:
Incline Push Up x 40 reps
Wall Balls x 40 reps
Sit Up x 30 reps
Power Clean x 30 reps
Burpee Box Jump Over x 20 reps
Alternating Dumbbell Snatch x 20 reps
Man Makers x 5 reps
*15min Cap
Fitness:
A.
12 min EMOM
ODD: Wall Squat Holding slam Ball in Lap x 30sec
EVEN : Deficit HSPU x 5-7 reps or Shoulder Taps x 10-14 reps or Handstand Hold x 20-30 sec
or ADAPT
B.
For Time:
Handstand Push Up x 40 reps
Wall Balls x 40 reps 20/14
Toes to bar x 30 reps
Power Clean x 30 reps 95/65
Burpee Box Jump Over x 20 reps 24/20
Alternating Dumbbell Snatch x 20 reps 55/35
Bar Muscle Up x 10 reps
*15min Cap
Performance:
A.
12 min EMOM
ODD: Wall Squat Holding Stone in Lap x 30sec
EVEN : Ring HSPU/Parallette HSPU/ Strict HSPU/ Deficit HSPU x 3 reps (Choose a variation that you need to work on but is also reasonable to your ability; For example don’t do Ring HSPU if you cant get 5 strict HSPU in a row)
B.
For Time:
Handstand Push Up x 40 reps
Wall Balls x 40 reps 20/14
Toes to bar x 30 reps
Power Clean x 30 reps 95/65
Burpee Box Jump Over x 20 reps 24/20
Alternating Dumbbell Snatch x 20 reps 55/35
Bar Muscle Up x 10 reps
*15min Cap
