Essentials:
A.
3 Sets
Deadlift x 12-15 reps
+
Vertical Jump x 6 reps
On the 4min Mark

B.
6min AMRAP
Wall ball x 10 reps
Alternating Dumbbell Power Snatch x 8 reps
Hanging Knee Ups x 6 reps
-Rest 2min-
6min AMRAP
Box Dips x 12 reps
Row x 10 cal
Sit Up x 8 reps
-Rest 2min-
6min AMRAP
Single Arm Dumbbell Thruster x 10 reps (5 per arm)
V-Ups x 8 reps
Single Unders x 30 reps

Fitness:
A.
3 Sets
Deadlift x 12-15 reps
+
Kneeling Jump x 6 reps
On the 4min Mark

B.
6min AMRAP
Wall ball x 10 reps 20/14
Alternating Dumbbell Power Snatch x 8 reps 50/35
Knees to Elbows x 6 reps
-Rest 2min-
6min AMRAP
Push Ups x 12 reps
Row x 10 cal
V-Up x 8 reps
-Rest 2min-
6min AMRAP
Single Arm Dumbbell Thruster x 10 reps 50/35 (5 per arm)
Toes to Bar x 8 reps
Double Unders x 30 reps

Performance:
A.
3 Sets
Deficit Deadlift x 12-15 reps
+
Kneeling Jump x 6 reps
On the 4min Mark

B.
6min AMRAP
Wall ball x 10 reps 30/20
Alternating Dumbbell Power Snatch x 10 reps 55/35
Push Ups x 10 reps
-Rest 2min-
6min AMRAP
Bar Muscle Up x 4 reps
Bike x 12 cal
GHD Sit Up x 12 reps
-Rest 2min-
6min AMRAP
Single Arm Dumbbell Thruster x 10 reps 55/35 (5 per arm)
Toes to Bar x 10 reps
Double Unders x 30 reps