Essentials:
A.
4 Sets
Speed Back Squats x 4 reps 45% or lower
+
Depth Vertical Jump x 1.1.1
On the 2min Marks

B.
4 Sets
Wall Ball x 10 reps
Jump Squat x 10 reps
Sled Push x 25 meters
On the 5 min Marks

Fitness:
A.
4 Sets
Speed Back Squats x 4 reps 45% or lower
+
Depth Box Jump x 1.1.1
On the 2min Marks

B.
4 Sets
2 for 1 Wall Ball x 10 reps 14/10
Wall Ball x 10 reps 20/14
Sled Push x 25 meters 225/135
On the 5 min Marks

Performance:
A.
4 Sets
Speed Back Squats x 4 reps 40% or lower + chains (70lbs)
+
Depth Box Jump x 1.1.1
On the 2min Marks

B.
5 Sets
2 for 1 Wall Ball x 10 reps 20/14
Wall Ball x 10 reps 20/14 to 12ft
Sled Push x 25 meters 225/135
On the 5 min Marks