Essentials:
A.
14min EMOM
1. Dumbbell Snatch x 8 per Arm
2. Turkish Get Up x 3 per Arm

B.
7 Sets
Each Set As Fast as Possible
Burpee x 5 rep
Barbell Overhead Step Back Lunge x 10 reps
Rest 2min

Fitness:
A.
14min EMOM
1. Kettlebell Snatch x 8 per Arm 35/25
2. Turkish Get Up x 3 per Arm 35/25

B.
7 Sets
Each Set As Fast as Possible
Burpee x 5 rep
Squat Snatch x 5 reps 105/70
Rest 2min
RX+ 115/75

Performance:
A.
14min EMOM
1. Kettlebell Snatch x 8 per Arm 35/25
2. Turkish Get Up x 3 per Arm 35/25

B.
7 Sets
Each Set As Fast as Possible
Assault Bike x 5 cal
Squat Snatch x 5 reps 135/95
Rest 2min