Essentials:
A.
4 Sets
Landmine Twist x 10 reps per side
All Sets need to be at moderate weight
On the 2:30min

B.
6 Sets
Dual Dumbbell Squat x 5 reps
Dual Dumbbell Shoulder to Overhead x 5 reps
Box Jump Over x 5 reps
On the 2 min Marks

Fitness:
A.
4 Sets
Landmine Twist x 10 reps per side
All Sets need to be at moderate weight
On the 2:30min

B.
6 Sets
Squat Clean x 5 reps 95/65
Shoulder to Overhead x 5 reps 95/65
Box Jump Over x 5 reps 24/20
On the 2 min Marks
RX+: (135/95)(30/24)

Performance:
A.
4 Sets
Landmine Twist x 10 reps per side
All Sets need to be at moderate weight
On the 2:30min

B.
6 Sets
Squat Clean x 5 reps 155/105
Shoulder to Overhead x 5 reps 155/105
Box Jump Over x 5 reps 30/24
On the 2 min Marks