Essentials:
A.
With a running Clock
(From 0-10min)
5 Rounds For Time:(8min Time Cap)
Jumping Pull Up x 10 reps
Goblet Squat x 10 reps

(From 10-20min)
3 Rounds For Time:(8min Time Cap)
Incline Push Up x 25 reps
Kettlebell Swing x 20 reps

(From 20-30min)
For Time:(8min Time Cap)
Dumbbell Shoulder to Overhead x 30 reps
Burpee Box Jump Over x 30 reps
Wall Ball x 30 reps

Fitness:
A.
With a running Clock
(From 0-10min)
5 Rounds For Time:(8min Time Cap)
Ring or Bar Muscle Up x 5 reps
Kettlebell Overhead Squat x 10 reps 55/35
*Switch arms each round*

(From 10-20min)
3 Rounds For Time:(8min Time Cap)
Push Up x 25 reps
Kettlebell Swing x 20 reps 55/35

(From 20-30min)
For Time:(8min Time Cap)
Shoulder to Overhead x 30 reps 95/65
Burpee Box Jump Over x 30 reps 24/20
Wall Ball x 30 reps 20/14

Performance:
A.
With a running Clock
(From 0-10min)
5 Rounds For Time:(8min Time Cap)
Muscle Up x 5 reps
Kettlebell Overhead Squat x 10 reps 70/55
*Switch arms each round*

(From 10-20min)
3 Rounds For Time:(8min Time Cap)
Push Up x 25 reps
Kettlebell Swing x 20 reps 70/55

(From 20-30min)
For Time:(8min Time Cap)
Shoulder to Overhead x 30 reps 95/65
Burpee Box Jump Over x 30 reps 24/20
Wall Ball x 30 reps 20/14