Essentials:
A.
15 min EMOM
1. Double Dumbbell Front squat x 8 reps Build in weight
2. Wall Walk Attempts x 2-3 reps
3. Active recovery x 1min (Bike /ski / row/ run @low effort)

B.
5 Sets
60 sec AMRAP
Rope Sit to Stand x 6 reps
Wall Ball x Max Rep Remaining Time
Rest 2min

Fitness:
A.
15 min EMOM
1. Double Dumbbell Front squat x 8 reps Build in weight
2. Handstand Walk x 25ft or stop where you are at after 40 sec
3. Active recovery x 1min (Bike /ski / row/ run @low effort)

B.
5 Sets
60 sec AMRAP
Rope Climb x 2 reps
Wall Ball x Max Rep Remaining Time 20/14
Rest 2min

Performance:
A.
15 min EMOM
1. Double Dumbbell Front squat x 8 reps Build in weight
2. Handstand Walk obstacal
3. Active recovery x 1min (Bike /ski / row/ run @low effort)

B.
5 Sets
60 sec AMRAP
Legless Rope Climb x 2 reps
Wall Ball x Max Rep Remaining Time 30/20
Rest 2min