Essentials:
A.
5 Sets
Box Dip x 8-12 reps
Rest 20sec
Bent over Dumbbell row x 4-6 per arm
On the 2:30min

B.
3 rounds each for time:
Hanging Knee Ups x 10 reps
Box Jump Over x 20 reps
Shoulder to overhead x 30 reps
Front rack step back Lunges x 20 reps
Hanging Knee Ups x 10 reps
Rest 5 min

Fitness:
A.
5 Sets
Weighted dip x 4-6 reps
Rest 20sec
Bent over Dumbbell row x 4-6 per arm
On the 2:30min

B.
3 rounds each for time:
Toes to bar x 10 reps
Box Jump Over x 20 reps 24/20
Shoulder to overhead x 30 reps 75/55
Front rack step back Lunges x 20 reps 75/55
Toes to bar x 10 reps
Rest 5 min
RX+:RXP

Performance:
A.
5 Sets
Weighted dip x 4-6 reps
Rest 20sec
Bent over Dumbbell row x 4-6 per arm
On the 2:30min

B.
3 rounds each for time:
Toes to bar x 15 reps
Box Jump Over x 30 reps 24/20
Shoulder to overhead x 40 reps 75/55
Front rack step back Lunges x 30 reps 75/55
Toes to bar x 15 reps
Rest 5 min