Essentials:
A.
From min 0-10
For Time:
Row x 1000 meters

B.
From min 10-20
3 Rounds For Time:
Thrusters x 10 reps
Ring Pulls x 10 reps

C.
From min 20-30
10min AMRAP
Forward Moving InchWorms x 15 meters
V-Ups x 25 reps
Incline Push Ups x 35 reps
Burpees x 45 reps

Fitness:
A.
From min 0-10
For Time:
Row x 1000 meters

B.
From min 10-20
3 Rounds For Time:
Thrusters x 10 reps 95/65
Pull Up x 10 reps

C.
From min 20-30
10min AMRAP
Wall Walk x 15 meters
Toes to Bar x 25 reps
Push Ups x 35 reps
Chest to Bar x 45 reps

Performance:
A.
From min 0-10
For Time:
Row x 1000 meters

B.
From min 10-20
3 Rounds For Time:
Thrusters x 10 reps 95/65
Pull Up x 10 reps

C.
From min 20-30
10min AMRAP
Handstand Walk x 50 meters
Toes to Bar x 40 reps
Push Ups x 30 reps
Bar MU x 20 reps