Essentials
A.
12min Emom
1.Hollow Hold x 20 sec
2. Handstand Hold x 20 sec
3.Seated Tuck Hold x 20 sec
4.support Hold x 20 sec

B.
2min amrap
Barfacing Burpee x 15 reps
Deadlift x Amrap Remaining Time
Rest 30 sec
2min Amrap
Wall Ball x 25 reps
Shoulder to Overhead x Amrap Remaining time
Rest 30 sec
2min Amrap
Burpee Box Jump Over x 10 reps
Squat Clean x Amrap Remaining Time
Rest 30 sec
2min Amrap
Hanging Knee Ups x 25 reps
Overhead Squat x Amrap Remaining Time
Rest 30 sec
2min Amrap
Jumping Pull Up x 10 reps
Squat Snatch x Amrap Remaining Time

Fitness
A.
12min Emom
1.Hollow Rock x 20 reps
2. Handstand Push Up Negatives x 3 reps
3. Hanging Knee tuck Hold x 20 sec
4.Ring Support Hold x 20 sec

B.
2min amrap
Barfacing Burpee x 15 reps
Deadlift x Amrap Remaining Time 95/65
Rest 30 sec
2min Amrap
Wall Ball x 25 reps 14/10
Shoulder to Overhead x Amrap Remaining time 95/65
Rest 30 sec
2min Amrap
Burpee Box Jump Over x 10 reps 24/20
Squat Clean x Amrap Remaining Time 95/65
Rest 30 sec
2min Amrap
Toes to Bar x 25 reps
Overhead Squat x Amrap Remaining Time 95/65
Rest 30 sec
2min Amrap
Bar Muscle Up x 10 reps
Squat Snatch x Amrap Remaining Time 95/65