Essentials:
A.
10min to work on the skill and Form of a Deadlift

Rest 2min

B.
10min to work on the skill and Form of a Box Jump

Rest 2min

C.
10min to work on the skill and Form for Rowing

Rest 2min

D.
10min AMRAP
Row x 10 cal
Deadlift x 5 reps
Box Jumps x 5 reps
Row x 10 cal
Deadlift x 10 reps
Box Jumps x 10 reps
Row x 10 cal
Deadlift x 15 reps
Box Jumps x 15 reps
etc…

Fitness:
A.
10min to work on the skill and Form of a Deadlift

Rest 2min

B.
10min to work on the skill and Form of a Box Jump

Rest 2min

C.
10min to work on the skill and Form for Rowing

Rest 2min

D.
10min AMRAP
Row x 10 cal
Deadlift x 5 reps 205/135
Box Jumps x 5 reps 24/20
Row x 10 cal
Deadlift x 10 reps 205/135
Box Jumps x 10 reps 24/20
Row x 10 cal
Deadlift x 15 reps 205/135
Box Jumps x 15 reps 24/20
etc…

Performance:
Rest