Essentials:
A.
16 min EMOM
1. V-Up x 10 reps
2. Bear Crawl x 100 ft
3. Dumbbell Single Arm Farmers Carry x 50 ft per Arm
4. Dumbbell Power Snatch x 4 reps Per Arm
Rest 2min
16 min EMOM
1. Turkish Get Up x 1 rep per Arm
2. No Pushup Burpee x 10 reps
3. Step Ups x 10 reps 24/20
4. Single Arm Dumbbell Power Clean and Jerk x 4 reps Per Arm
Fitness:
A.
16 min EMOM
1. V-Up x 15 reps
2. Bear Crawl x 100 ft
3. Single Arm Farmers Carry x 50 ft per Arm 55/45
4. Power Snatch x 4 reps 135/95
Rest 2min
16 min EMOM
1. Turkish Get Up x 1 rep per Arm 55/45
2. No Pushup Burpee x 15 reps
3. Step Ups x 16 reps 24/20
4. Power Clean and Jerk x 4 reps 165/105
Performance:
A.
12 min EMOM
1. GHD Sit Up x 15 reps
2. Handstand Walk x 25 ft
3. Single Arm Kettlebell Farmers Carry x 50 ft per Arm 70/55
4. Power Snatch x 4 reps 165/125
Rest 2min
12 min EMOM
1. Turkish Get Up x 1 rep per Arm 70/55
2. No Pushup Burpee x 15 reps
3. Step Ups x 16 reps 24/20
4. Power Clean and Jerk x 4 reps 195/135
Rest 2min
12 min EMOM
1. Plank x 45 sec
2. Ring Dip x 6-12 reps
3. Hollow Body Hold x 45 sec
4. 3 Kettlebell Power Snatch + 3 Kettlebell Overhead Squat Per Arm 70/55