Essentials:
A.
5 Sets
Incline Push Up Cluster x 6.6 reps
Rest 20sec
On the 2min Marks

Rest 5min

B.
4 Sets for total rounds and reps
3min AMRAP
Deadlift x 3 reps 80%
Kettlebell Swings x 6 reps
Ring Pulls x 9 reps
Rest 2min
*Pick up on the next amrap where you left off on the previous one

Fitness:
A.
5 Sets
Weighted Dips Cluster x 1.1 reps
Rest 20sec
On the 2min Marks

Rest 5min

B.
4 Sets for total rounds and reps
3min AMRAP
Hang Power Clean x 3 reps 155/105
Kettlebell Swing x 6 reps 70/55
Pull Ups x 9 reps
Rest 2min
*Pick up on the next amrap where you left off on the previous one

Performance:
A.
5 Sets
Russian Dips x 12-16 reps
On the 2min Marks

Rest 5min

B.
4 Sets for total rounds and reps
3min AMRAP
Hang Power Clean x 3 reps 225/155
Deadlift x 6 reps 315/205
Chest to Bar x 9 reps
Rest 2min
*2 Barbells, and pick up on the next amrap where you left off on the previous one