Essentials:
A.
Not For Time:
Banded Single Arm Archer Pull x 10 reps per arm
Single Unders x 20-30 reps
Banded 2 Arm Pull Down x 10 reps
Rope Ascents x 2-3 reps
Banded Reverse Flys x 10 reps
Turkish Get Ups x 3 per Arm
Banded Row x 10 reps

Rest 3min

B.
3 Sets
Hip Thrusts x 5 Reps *Pause 3 sec at top*
Sorensen Hold x 20-30sec
On the 3min Marks

Rest 3min

C.
For Time:
3 Rounds
Wall Ball x 7 reps
Burpee x 7 reps
2 Rounds
Wall Ball Sit Up x 7 reps
Ring Pulls x 7 reps
1 Round
Walking Lunges x 75m

Fitness:
A.
Not For Time:
Banded Single Arm Archer Pull x 10 reps per arm
Double Unders x 20-30 reps
Banded 2 Arm Pull Down x 10 reps
Rope Ascents x 2-3 reps
Banded Reverse Flys x 10 reps
Turkish Get Ups x 3 per Arm
Banded Row x 10 reps

Rest 3min

B.
3 Sets
Hip Thrusts x 5 Reps *Pause 3 sec at top*
Sorensen Hold x 30-45sec
On the 3min Marks

Rets 3min

C.
For Time:
3 Rounds
Wall Ball x 7 reps 14/10
Burpee x 7 reps
2 Rounds
Wall Ball Sit Up x 7 reps 14/10 5’
Pull Ups x 7 reps
1 Round
Walking Lunges w/ Wall Ball x 75m

Performance:
Rest