Essentials:
A.
3 Sets
Pike Hold On Box x 20 sec
+
Hollow Flutter Kicks x 20 reps
On the 2:30 min Mark
3 Sets
Incline Push Up with shoulder tap x 6-8 per arm
+
Plank Push Up x 7-10 reps
On the 2:30 min Mark

B.
5 Sets
45 sec AMRAP
Alternating Dumbbell Power Snatch x 5 reps per arm * heavy*
Assault Bike x max cal remaining time
On the 3min

Fitness:
A.
3 Sets
Strict Handstand Push Ups x 2-4 reps
+
Hollow Flutter Kicks x 30 reps
On the 2:30 min Mark
3 Sets
Parallette Push Up with shoulder tap x 6-8 per arm
+
Rower Body Saw x 7-10 reps
On the 2:30 min Mark

B.
5 Sets
45 sec AMRAP
Power Snatch x 5 reps 115/75
Assault Bike x max cal remaining time
On the 3min
RX+:135/95

Performance:
A.
3 Sets
Strict Parallette Handstand Push Ups x 2-4 reps
+
L-Sit Flutter Kicks x 20 reps
On the 2:30 min Mark
3 Sets
Ring Push Up with shoulder tap x 6-8 per arm
+
Ring Body Saw x 7-10 reps
On the 2:30 min Mark

B.
5 Sets
45 sec AMRAP
Power Snatch x 5 reps 145/105
Assault Bike x max cal remaining time
On the 3min