Essentials:
A.
4 Sets
Dumbbell Bench Press Cluster x 3.3 reps
Rest 30sec
On the 2:30min Marks

B.
12min AMRAP
Farmers Carry x 100 meters
Man Makers x 10 reps
-Rest 8min-
2 Rounds For Time:
Ring Pulls x 20 reps
Burpee x 30 reps

Fitness:
A.
4 Sets
Dumbbell Bench Press Cluster x 3.3 reps
Rest 30sec
On the 2:30min Marks

B.
12 min AMRAP
Plate Pinch Farmers Carry x 100 meters 35’s/15’s
Man Makers x 10 reps 35/20
-Rest 8min-
2 Rounds For Time:
Chest to Bar x 20 reps
Burpee x 30 reps

Performance:
A.
10min AMRAP
4 Cone Handstand Walk course for Laps
*Cones are 5 meters Apart and 5 feet from each other side to side. You have to zig zag around the outside of the middle to cones and you have to make a full turn around the end cones. Turns around the end cones must be UB, so a full 180 on your hands. 1 Lap is down and back.

B.
12min AMRAP
Plate Pinch Farmers Carry x 100 meters 45’s/25’s
Legless rope Climb x 3 reps
-Rest 8min-
2 Rounds For Time:
Bar Muscle Up x 20 reps
Burpee x 30 reps