Essentials:
A.
3 Rounds Not for Time:
Rope Sit to Stands x 1-2 reps
Turkish Get Ups x 2-3 reps per arm
Single Unders x 30-40 reps

Rest 5min

B.
3 Sets
Single Leg RDL x 6-8 reps per leg
Good Mornings x 10 reps 45/35
On the 3min Marks

Rest 5min

C.
4 Rounds For Time:
Row x 250meters
Russian Kettlebell Swing x 12 reps 70/55
Dumbbell Step Ups x 6 reps per leg 35/25
Rest 1min

Fitness:
A.
3 Rounds Not for Time:
Rope Climb x 1-2 reps
Turkish Get Ups x 2-3 reps per arm
Double Unders x 30-40 reps

Rest 5min

B.
3 Sets
Single Leg Barbell RDL x 6-8 reps per leg
Jumping Good Mornings x 10 reps 45/35
On the 3min Marks

Rest 5min

C.
4 Rounds For Time:
Row x 250meters
Russian Kettlebell Swing x 12 reps 70/55
Dumbbell Step Ups x 6 reps per leg 35/25
Rest 1min

Performance:
Rest