Essentials:
A.
Deadlift
8min to build to 80% for 1 rep
-then-
8min to complete
3 sets
Deficit Deadlift x 9 reps @65%
*Min Rest between Sets of 1min

B.
For Time:
1-2-3-4-5-4-3-2-1
Burpee Box Step Over
Man Maker

Fitness:
A.
Deficit Deadlift
8min to build to 80% for 1 rep
-then-
8min to complete
3 sets
Deficit Deadlift x 9 reps @65%
*Min Rest between Sets of 1min

B.
For Time:
1-2-3-4-5-4-3-2-1
Burpee Box Jump Over 24/20
Man Maker 35/20
RX+: Bar Muscle Ups instead of Man Maker

Performance:
A.
Deficit Deadlift
8min to build to 80% for 1 rep
-then-
8min to complete
3 sets
Deficit Deadlift x 9 reps @65%
*Min Rest between Sets of 1min

B.
For Time:
1-2-3-4-5-4-3-2-1
Burpee Box Jump Over 30/24
Muscle Up