Essentials:
A.
8min AMRAP
Wall Ball x 10 reps
Run x 200 meters

Rest Exactly 4min

B.
4min AMRAP
Single Unders x 20 reps
DumbBell Step Back Lunges x 10 reps per leg

Rest Exactly 2min

C.
2min AMRAP
Burpees

Fitness:
A.
8min AMRAP
Wall Ball x 10 reps 20/14
Run x 200 meters

Rest Exactly 4min

B.
4min AMRAP
Double Unders x 10 reps
Bar Bell Step Back Lunges x 10 reps per leg 95/65

Rest Exactly 2min

C.
2min AMRAP
Burpees

Performance:
A.
8min AMRAP
Wall Ball x 10 reps 30/20
Run x 200 meters

Rest Exactly 4min

B.
4min AMRAP
Double Unders x 20 reps
Bar Bell Step Back Lunges x 10 reps per leg 135/95

Rest Exactly 2min

C.
2min AMRAP
Bar Pull Over to Support
*If unable to do that then you have the Bar MU Option*