Essentials:
A.
3 Rounds Not For Time;For Quality:
Lying Leg Lifts (Candle Sticks) x 10 reps
Plank x 30sec
Band Pull A Parts x 20 reps
Arch Body x 30sec

B.
4 Rounds for Time:
Row x 500 meters
Burpee Box Jump x 10 reps
Kettle Bell Swing x 10 reps
Dumbbell Snatch x 10 total reps
Squat x 10 reps
Rest 1min

Fitness:
A.
3 Rounds Not For Time;For Quality:
Lying Leg Lifts (Candle Sticks) x 10 reps
Plank x 30sec
Band Pull A Parts x 20 reps
Arch Body on GHD x 30sec

B.
5 Rounds for Time:
Row x 750 meters
Burpee Box Jump x 10 reps 20/20
Kettle Bell Swing x 10 reps 55/35
Dumbbell Snatch x 10 total reps 45/25
Squat x 10 reps
Rest 1min

Performance:
A.
5 Sets
Muscle Up Complex on Rings (Swing + Swing and Pull + Muscle Up) 1+1+1 x 5 complex
On the 2:30min Mark

B.
5 Rounds for Time:
Row x 750 meters
Burpee Box Jump x 10 reps 20/20
Kettle Bell Swing x 10 reps 70/55
Dumbbell Snatch x 10 total reps 55/35
Squat x 10 reps
Rest 1min