Essentials:
A.
6 Sets
Front Squat x 2 reps 85%
Tempo 30X1
On the 2:30 min mark

B.
10 min EMOM
Plank 360 degree turn

C.
10 min EMOM
Double Kettlebell Front Rack Step Back Lunge x 8 reps

Fitness:
A.
6 Sets
Front Squat x 2 reps 85%
Tempo 30X1
On the 2:30 min mark

B.
10 min EMOM
Handstand Push Up x 5 reps

C.
10 min EMOM
Double Kettlebell Front Rack Step Back Lunge x 8 reps

Performance:
A.
6 Sets
Front Squat x 2 reps 85%
Tempo 30X1
On the 2:30 min mark

B.
10 min EMOM
Ring Handstand Push Ups x 2/1 reps

C.
10 min EMOM
Double Kettlebell Front Rack Step Back Lunge x 8 reps