Warmup
Run to Sessions
Hip Mobility
10 Downdog Push-ups

Skill
15 Minutes

Levels 3/4
Tripod Headstand to Bridge
Alternating Pistols

Levels 0-2
Crow
Walking Lunges

Strength

Levels 2-4
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Back Squats
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5 Double Kettlebell Squats
30 second Reverse Tabletop

Conditioning

“Selma”

5 Minutes AMRAP

Levels 3/4

Ground to Overhead (95/65)

Level 2

Kettlebell OR Dumbbell Dead Clean and Push Press or Dead Snatch (switch hands every 5 Reps)

Level 0/1

Single or Double KB Clean and Push Press