Essentials:
A.
5 Sets
Med Ball Clean x 10 reps
On the 2min Mark

B.
For Time:
Assault Bike x 20/15 cal
Wall ball x 20 reps
Box Jump Overs x 20 reps
Wall balls x 20 reps
Jump Back Burpee x 20 reps
Wall balls x 20 reps

Fitness:
A.
5 Sets
Squat Clean from Hip + Squat Clean from Above Knee + Squat Clean from below Knee + Squat Clean from Shin + Squat Clean from Ground
@45-55%
On the 2min Mark

B.
For Time:
Assault Bike x 30/25 cal
Wall ball x 30 reps 20/14
Box Jump Overs x 30 reps 24/20
Wall balls x 30 reps 20/14
Jump Back Burpee x 30 reps
Wall balls x 30 reps 20/14

Performance:
A.
5 Sets
Squat Clean from Hip + Squat Clean from Above Knee + Squat Clean from below Knee + Squat Clean from Shin + Squat Clean from Ground
@45-55%
On the 2min Mark

B.
For Time:
Assault Bike x 30/25 cal
Wall ball x 30 reps 20/14
Box Jump Overs x 30 reps 24/20
Wall balls x 30 reps 20/14
Jump Back Burpee x 30 reps
Wall balls x 30 reps 20/14