Essentials:
A.
Team of 2-3 people
20min AMRAP
Box Step Ups x 60 reps
Lunges x 60 reps
Kettlebell Swings x 60 reps
Shoulder to Overhead x 60 reps
Burpees x 60 reps
Sit Ups x 60 reps

Fitness:
A.
Team of 2-3 people
20min AMRAP
Box Jumps x 60 reps 24/20
Lunges with Plate Overhead x 60 reps 25/15
Kettlebell Swings x 60 reps 55/35
Shoulder to Overhead x 60 reps 75/55
Burpees x 60 reps
Sit Ups x 60 reps

Performance:
A.
Team of 2-3 people
20min AMRAP
Burpee Muscle Ups x 30 reps
Kipping HSPU x 30 reps
Chest to Bar Pull Ups x 30 reps
Shoulder to Over Head x 30 reps 95/65
Burpees x 30 reps
Knees to Elbows x 30 reps