Essentials:
A.
4 Sets
Dumbbell Bench Press Cluster x 6.6 reps
Rest 30sec
On the 2:30min Marks

B.
5min AMRAP
KB Sumo Deadlift High Pull x 5 reps
Walking Lunges x 15 reps
4min AMRAP
Deadlift x 4 reps 35%
Incline Push Ups x 12 reps
3min AMRAP
Kettlebell Swing x 3 reps
Ring Pulls x 9 reps
2min AMRAP
Goblet Squat x 2 reps
Box Jump x 6 reps
1min AMRAP
Burpees

Fitness:
A.
4 Sets
Dumbbell Bench Press Cluster x 6.6 reps
Rest 30sec
On the 2:30min Marks

B.
5min AMRAP
Sumo Deadlift High Pull x 5 reps
Walking Lunges x 15 reps
4min AMRAP
Power Clean x 4 reps
Push Ups x 12 reps
3min AMRAP
Hang Power Snatch x 3 reps
Pull Ups x 9 reps
2min AMRAP
Squat Clean x 2 reps
Box Jump x 6 reps 24/20
1min AMRAP
Bear Complex x 1 rep
Burpee x 3 reps
*Barbell weight 95/65

Performance:
A.
4 Sets
Weighted Pull Up x 2 reps
On the 2:30min Marks

B.
5min AMRAP
Sumo Deadlift High Pull x 5 reps
Walking Lunges x 15 reps
4min AMRAP
Power Clean x 4 reps
Push Ups x 12 reps
3min AMRAP
Hang Power Snatch x 3 reps
Chest to Bar x 9 reps
2min AMRAP
Squat Clean x 2 reps
Box Jump x 6 reps 30/24
1min AMRAP
Bear Complex x 1 rep
Burpee x 3 reps
*Barbell weight 135/95