Essentials:
A.
3 Rounds Not For Time:
Turkish Get Ups x 5-10 per arm
Single Arm Kettlebell Swing x 5-10 per arm
Kettlebell Windmill at low position x 5-10 per side
Rest 5min
B.
3 Rounds Each For Time:
Row x 250 meters
Burpees x 10 reps
Kettlebell Swings x 20 reps 55/35
Box Jumps x 10 reps 24/20
250m Row
rest 6min
Fitness:
A.
3 Rounds Not For Time:
Turkish Get Ups x 5-10 per arm
Single Arm Kettlebell Swing x 5-10 per arm
Kettlebell Windmill x 5-10 per side
Rest 5min
B.
3 Rounds Each For Time:
Row x 250 meters
Burpees x 10 reps
Kettlebell Swings x 20 reps 55/35
Box Jumps x 10 reps 24/20
250m Row
rest 6min
Performance:
A.
3 Rounds Not For Time:
Turkish Get Ups x 5-10 per arm
Kettlebell Snatch x 5-10 per arm
Kettlebell Windmill x 5-10 per side
Rest 5min
B.
3 Rounds Each For Time:
Row x 250 meters
Burpees x 15 reps
Kettlebell Swings x 25 reps 70/55
Box Jumps x 15 reps 24/20
250m Row
rest 6min
Does that mean rest 6min after each round?