Essentials
A.
5 min Emom
Rope Climb Foot Hook From Box x 3-4 attempts

5 min Emom
Single leg Box Step Down Slow negatives x 4-6 per leg

5 min Emom
Pike Push Up x 5-7 reps

B.
7 min Amrap
Dual Kettlebell Deadlift x 5 reps
Dual Kettlebell Clean x 5 reps
Box Jump x 5 reps
Sit up x 5 reps

Rest 3 min

7 min Amrap
Wall Walk x 2 reps
Turkish Get Up x 4 reps (2 per arm)
Ring Pull x 8 reps

Fitness
A.
5 min Emom
Legless Rope climb + Rope Climb

5 min Emom
Pistol Squat x 4-6 per leg

5 min Emom
Deficit Strict Handstand Push Up x 5-7 reps

B.
7 min Amrap
Dual Kettlebell Deadlift x 5 reps 35/25
Dual Kettlebell Clean x 5 reps 35/25
Box Jump x 5 reps 24/20
Sit up x 5 reps

Rest 3 min

7 min Amrap
Wall Walk x 2 reps
Turkish Get Up x 4 reps (2 per arm) 35/25
Kipping Pull Upx 8 reps
RX+:(55/35)(30/24)(Chest to Bar)