Essentials:
A.
Three Sets Not For Time:
Lying Leg Raises x 5-10 reps
Si to Stand Rope Pulls x 2-3 reps
SU x 20-40 reps

B.
3 Sets Not For Time
Deficet Step Back Lunges x 8 reps each Leg
Single Arm DB Bench Row x 8 reps each Arm
Each Sets Starts On the 4min Marks

C.
For Time:
21-18-15
KBS
Walking Lunges
Rest 3min
15-12-9
Burpee
Wall Balls
Rest 2min
9-6-3
Push Ups
Box Jumps

Fitness:
A.
Three Sets Not For Time:
Toes to Bar x 5-10 reps
Rope Climb x 2-3 reps
DU x 20-40 reps

B.
3 Sets Not For Time
Deficet Step Back KB Front Rack Lunges x 8 reps each Leg
Single Arm DB Bench Row x 8 reps each Arm
Each Sets Starts On the 4min Marks

C.
For Time:
21-18-15
KBS 35/25
Walking Lunges
Rest 3min
15-12-9
Burpee
Wall Balls 20/14
Rest 2min
9-6-3
Pull Ups
Box Jumps 30/24

Performance:
REST