Essentials:
A.
5 Sets
Incline Push Up Cluster x 8.8 reps
Rest 20sec
On the 2min Marks

Rest 5min

A.
For Time:
21-15-9
Deadlift 65-75% of 1RM
Dumbbell Thruster
Kettlebell Swing
Wall Ball

Fitness:
A.
5 Sets
Weighted Dips Cluster x 2.2 reps
Rest 20sec
On the 2min Marks

Rest 5min

B.
For Time:
21-15-9
Deadlift 225/155
Dumbbell Thruster 35/25
Kettlebell Swing 55/35
Wall Ball 20/14
*30min Cap*

Performance:
A.
5 Sets
Russian Dips x 10-14 reps
On the 2min Marks

Rest 5min

B.
For Time:
21-15-9
Deadlift 335/225
Thruster 115/75
Kettlebell Swing 70/55
Wall Ball 30/20
*30min Cap*