Essentials:
A.
12 min EMOM
1. Touch and Go Sumo Deadlift x 5 reps 65% or Greater
2. Touch and Go Hang Power Clean Below Knee x 5 reps
3. Single Dumbbell Single Leg RDL x 5 reps per leg

B.
12 min EMOM
1. 6 Strict Ring Pull + 6 Incline Push Up
2. 8 Jumping Pull Up + 3 Inch Worm With feet on Box
3. Rest

C.
3 Sets
Plank On Elbows x 1 min
On the 3min Marks

Fitness:
A.
12 min EMOM
1. Touch and Go Sumo Deadlift x 5 reps 65% or Greater
2. Touch and Go Hang Power Clean Below Knee x 5 reps
3. Single Dumbbell Single Leg RDL x 5 reps per leg

B.
12 min EMOM
1. 2 Muscle Up (Ring or Bar) + 2 Handstand Push Up *Adjust deficit to make reps hard
2. 8 Chest to Bar + 25 ft Handstand Walk or 3 Wall Walk
3. Rest

C.
3 Sets
Weighted Plank On Elbows x 1 min
On the 3 min Marks

Performance:
A.
12 min EMOM
1. Touch and Go Sumo Deadlift x 5 reps 65% or Greater
2. Touch and Go Hang Power Clean Below Knee x 5 reps
3. Single Dumbbell Single Leg RDL x 5 reps per leg

B.
12 min EMOM
1. 2 Muscle Up + 2 Strict Handstand Push Up Adjust deficit to make reps hard
2. 8 Chest to Bar + 25 ft Handstand Walk
3. Rest

C.
3 Sets
Weighted Plank on Elbow x 1 min
On the 3min Marks