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Essentials:
A.
5 Sets
Med Ball Clean x 10 reps
On the 2min Mark
B.
7min AMRAP
Row x 10 cal @1000/800
Thruster x 10 reps
Burpee x 10 reps
Rest 3min
8min AMRAP
Row x 200 meters @1000/800
Wall Ball x 8 reps
Row x 200 meters @1000/800
Kettlebell Swing x 8 reps
Rest 3min
9 min AMRAP
Run x 200 meters
V Ups x 7 reps
Run x 200 meters
Sit Ups x 7 reps
Fitness:
A.
5 Sets
Squat Clean from Hip + Squat Clean from Above Knee + Squat Clean from below Knee + Squat Clean from Shin + Squat Clean from Ground
@45-55%
On the 2min Mark
B.
7min AMRAP
Row x 10 cal @1100/900
Thruster x 10 reps 95/65
Burpee x 10 reps
Rest 3min
8min AMRAP
Row x 200 meters @1100/900
Wall Ball x 8 reps 20/14
Row x 200 meters @1100/900
Kettlebell Swing x 8 reps 70/55
Rest 3min
9 min AMRAP
Run x 200 meters
Toes to Bar x 7 reps
Run x 200 meters
Knees to Elbows x 7 reps
Performance:
A.
5 Sets
Squat Clean from Hip + Squat Clean from Above Knee + Squat Clean from below Knee + Squat Clean from Shin + Squat Clean from Ground
@45-55%
On the 2min Mark
B.
7min AMRAP
Bike x 10 cal @60/55 rpm
Thruster x 10 reps 95/65
Burpee x 10 reps
Rest 3min
8min AMRAP
Row x 200 meters @1300/1100
Wall Ball x 8 reps 30/20
Row x 200 meters @1300/1100
Kettlebell Swing x 8 reps 88/70
Rest 3min
9min AMRAP
Ski x 200 meters
Toes to Bar x 7 reps
Ski x 200 meters
GHD Sit Up x 7 reps
