Essentials:
A.
4min NOT AMRAP
Single Unders x 70 reps
Russian Kettlebell Swing x 20 reps
4min NOT AMRAP
Vertical Med Ball throw x 10 reps
Good Mornings x 10 reps
4min NOT AMRAP
Row x 150 meters
Double Kettlebell Front rack Carry x 100ft
B.
5 Rounds For Time:
Deadlift x 7 reps 80%
Box jump x 14 reps
Wall Balls x 21 reps
Fitness:
A.
4min NOT AMRAP
Single Unders x 70 reps
Russian Kettlebell Swing x 20 reps
4min NOT AMRAP
Vertical Med Ball throw x 10 reps
Good Mornings x 10 reps
4min NOT AMRAP
Row x 150 meters
Double Kettlebell Front rack Carry x 100ft
B.
5 Rounds For Time:
Deadlift x 7 reps 265/175
Box jump x 14 reps 24/20
Wall Balls x 21 reps 20/14
Performance:
A.
4min NOT AMRAP
Ski x 10 cal
Russian Kettlebell Swing x 20 reps
4min NOT AMRAP
Vertical Med Ball throw x 10 reps
GHD Hip extension x 10 reps
4min NOT AMRAP
Row x 150 meters
Double Kettlebell Front rack Carry x 100ft
B.
5 Rounds For Time:
Deadlift x 7 reps 345/230
Box jump x 14 reps 30/24
Wall Balls x 21 reps 20/14