Essentials:
A.
Mobility
Standing Straddle x 2min
Lizard Right x 2min
Lizard Left x 2min
Half Seated Frog Right x 2min
Half Seated Frog Left x 2min
Archer Arms Right x 1min
Archer Arms Left x 1min

B.
Teams of 2-3 people (1 Person working at a time)
8min AMRAP
Slam Ball Over the Shoulder x 30
Slam Ball Clean x 24
Burpee x 18
Rest 2min
8min AMRAP
Air Squats x 50 reps
Single Unders x 100 reps
Rest 2min
8min AMRAP
Burpee x 30 reps
Slam Ball Clean x 24 reps
Slam Ball Over the Shoulder x 18 reps

Fitness:
A.
Mobility
Standing Straddle x 2min
Lizard Right x 2min
Lizard Left x 2min
Half Seated Frog Right x 2min
Half Seated Frog Left x 2min
Archer Arms Right x 1min
Archer Arms Left x 1min

B.
Teams of 2-3 people (1 Person working at a time)
8min AMRAP
Slam Ball Over the Shoulder x 30 50/35
Slam Ball Clean x 24 50/35
Burpee x 18
Rest 2min
8min AMRAP
Air Squats x 50 reps
Double Unders x 100 reps
Rest 2min
8min AMRAP
Burpee x 30 reps
Slam Ball Clean x 24 reps 50/35
Slam Ball Over the Shoulder x 18 reps 50/35

Performance:
A.
Mobility
Standing Straddle x 2min
Lizard Right x 2min
Lizard Left x 2min
Half Seated Frog Right x 2min
Half Seated Frog Left x 2min
Archer Arms Right x 1min
Archer Arms Left x 1min

B.
Teams of 2-3 people (1 Person working at a time)
8min AMRAP
Slam Ball Over the Shoulder x 30 50/35
Slam Ball Clean x 24 50/35
Burpee x 18
Rest 2min
8min AMRAP
Air Squats x 50 reps
Double Unders x 100 reps
Rest 2min
8min AMRAP
Burpee x 30 reps
Slam Ball Clean x 24 reps 50/35
Slam Ball Over the Shoulder x 18 reps 50/35