Essentials:
A.
3 Rounds Not For Time:
Banded Archer Pull x 7 reps per arm
Sorsian Hold x 15sec
Standing Banded Pull Downs x 7 reps per arm
Lying Leg Lift Hold x 15 sec

Rest 3min

B.
4 Sets
Right Leg Bulgarian Split Squat x AMRAP 20sec
Rest 30sec
Left Leg Bulgarian Split Squats x AMRAP 20sec
Rest 30sec
Step Back Lunges x AMRAP 20sec
Rest 30sec

Rest 3min

C.
21-15-9
No Push Up Burpee
Ball Slam
*Run 100 meters after each round*

Fitness:
A.
3 Rounds Not For Time:
Banded Archer Pull x 7 reps per arm
Sorsian Hold x 20sec
Standing Banded Pull Downs x 7 reps per arm
Candle Stick to Stand or Pistol x 7 reps or 3 reps per leg

Rest 3min

B.
4 Sets
Right Leg Bulgarian Split Squat x AMRAP 20sec
Rest 30sec
Left Leg Bulgarian Split Squats x AMRAP 20sec
Rest 30sec
Jump Lunges x AMRAP 20sec
Rest 30sec

Rest 3min

C.
21-15-9
No Push Up Burpee
Ball Slam 35/25
*Run 200 meters after each round*

Performance:
Rest