Essentials:
A.
3 Sets
Bench Leg Lift Hold x 40sec
Banded Side Step Walk x 25ft each side
on the 3min marks

Rest 5min

B.
Every Min On the Min For 10min
Odd min: Dumbbell Snatch x 4 reps per arm
Even min: Single Unders AMRAP 30sec

Rest 5min

C.
3 Rounds for Time:
Row x 250 meters
Kettlebell Swings x 25 reps
Walking Lunges x 25 reps

Fitness:
A.
3 Sets
Bench Leg Lift Hold x 60sec
Banded Side Step Walk x 25ft each side
On the 3min Marks

Rest 5min

B.
Every Min On the Min For 10min
Odd min: Dumbbell Snatch x 4 reps per arm 45/35
Even min: Double Unders AMRAP 30sec

Rest 5min

C.
3 Rounds for Time:
Row x 250 meters
Kettlebell Swings x 25 reps 55/35
Walking Lunges x 25 reps

Performance:
Rest