Essentials:
A.
3 Sets Not For Time:
Turkish Get Up x 6 total reps
Lying Leg Raises x 9-12 reps
Bar Bell Good Mornings 12-15 reps
Band Pull Aparts 15 reps

REST 5min

B.
3 Sets not for time; little to no rest between movements:
Opposite Arm to Opposite Foot Toe Touches x 10 reps per Leg
Alternating Walking Lunges x 10 reps per Leg
OT 4min Marks

REST 10min

C.
3 Rounds For Reps:
Dead Lift x 1min
Wall Ball x 1min
Row for Cal x 1min
Rest 1min

Fitness:
A.
3 Sets Not For Time:
Turkish Get Up x 6 total reps
Toes to Bar x 9-12 reps
GHD Hip Extension 12-15 reps
Band Pull Aparts 15 reps

REST 5min

B.
3 Sets not for time; little to no rest between movements:
Two Arm DB or KB Single Leg RDL x 10 reps per Leg
Alternating Lunge Jumps x 10 reps per Leg
OT 4min Marks

REST 10min

C.
3 Rounds For Reps:
Dead Lift x 1min (135/95)
Wall Ball x 1min (20/14)
Row for Cal x 1min
Rest 1min

Performance:
REST