Essentials:
A.
10min to work on Jump Rope

B.
10 Sets
Ball Slams x 5 reps
On the min Marks

C.
For Time:
Single Unders x 100 reps
Kettlebell Swings x 40 reps
Dumbbell thruster x 30 reps
Burpee box jump overs x 20 reps
Walking Lunges x 10 reps Per leg

Fitness:
A.
10min to work on Double Unders

B.
10 Sets
Ball Slams x 5 reps 35/25
On the min Marks

C.
For Time:
Double Unders x 50 reps
Power cleans x 40 reps 95/65
Dumbbell thruster x 30 reps 35/25
Burpee box jump overs x 20 reps 24/20
Front Rack Walking Lunges x 10 reps Per leg 95/65

Performance:
A.
10min to work on free standing handstands

B.
11 Sets For time
Unbroken Chest to Bar Pull Ups x 7 reps

C.
For Time:
Double Unders x 50 reps
Power cleans x 40 reps 135/95
Kettlebell thruster x 30 reps 55/35
Burpee box jump overs x 20 reps 24/20
Pistols x 10 reps per Leg