Essentials:
A.
Two sets for quality, not time, of:
Single Unders x 20-30 reps
Bulgarian Split Squat x 6-8 reps each leg
Plank hold x 30-45 seconds

B.
Every minute, on the minute, for 30 minutes rotate through the following exercises:
Minute 1: Row 30 seconds
Minute 2: Push-Ups x 5-10 reps
Minute 3: KBS x 10 reps

Fitness:
A.
Two sets for quality, not time, of:
Double-Unders x 20-30 reps
Bulgarian Split Squat x 6-8 reps each leg
Handstand Hold x 30-45 seconds

B.
Every minute, on the minute, for 30 minutes rotate through the following exercises:
Minute 1: Row 150 Meters
Minute 2: Handstand Push-Ups x 4-6 reps
Minute 3: Power Snatch x 5 reps @ 95/65

Performance:
A.
Two sets for quality, not time, of:
Double-Unders x 40 reps
Alternating Pistols x 6-8 reps each leg
Freestanding Handstand x 30-45 seconds or Handstand Walks 15-20m
(accumulate time or meters if sets are broken)
B.
Every minute, on the minute, for 30 minutes rotate through the following exercises:
Minute 1: Row 250/200 Meters
Minute 2: 4″/2″ Deficit Handstand Push-Ups x 8-10 reps
Minute 3: Power Snatch x 5 reps @ 75% of 1-RM