Essentials:
A.
4 Sets
Incline Close Grip Bench Press x 5-7 reps
+
Tall Kneeling Single Arm Dumbbell Box Shoulder Press x 5-7 per Arm
+
Weighted Ring Dip x 5-7 reps
On the 3 min Marks
B.
6 min AMRAP
Kettlebell Swing x 10 reps
Step Back Lunges x 20 reps
Single Unders x 30 reps
Rest 2 min
6 min AMRAP
Row x 10 cal
Box Step Ups x 20 reps
Incline Push Ups x 30 reps
Rest 2 min
6 min AMRAP
Deadlift x 10 reps 50%
Wall Ball x 20 reps
Dumbbell Shoulder to overhead x 30 reps*15 per arm*
Fitness:
A.
4 Sets
Incline Close Grip Bench Press x 5-7 reps
+
Tall Kneeling Single Arm Dumbbell Box Shoulder Press x 5-7 per Arm
+
Weighted Ring Dip x 5-7 reps
On the 3 min Marks
B.
6 min AMRAP
Kettlebell Swing x 10 reps 70/55
Step Back Lunges x 20 reps
Double Unders x 30 reps
Rest 2 min
6 min AMRAP
Row x 10 cal
Box Step Ups x 20 reps 24/20
Push Ups x 30 reps
Rest 2 min
6 min AMRAP
Deadlift x 10 reps 185/125
Wall Ball x 20 reps 20/14
Dumbbell Shoulder to overhead x 30 reps 35/20*15 per arm*
Performance:
A.
4 Sets
Incline Close Grip Bench Press x 5-7 reps
+
Tall Kneeling Single Arm Dumbbell Box Shoulder Press x 5-7 per Arm
+
Weighted Ring Dip x 5-7 reps
On the 3 min Marks
B.
6 min AMRAP
Kettlebell Swing x 10 reps 88/70
Step Back Lunges x 20 reps
Double Unders x 30 reps
Rest 2 min
6 min AMRAP
Row x 10 cal
Box Step Ups x 20 reps 24/20
Push Ups x 30 reps
Rest 2 min
6 min AMRAP
Deadlift x 10 reps 225/155
Wall Ball x 20 reps 20/14
Dumbbell Shoulder to overhead x 30 reps 45/30*15 per arm*