Essentials:
A.
3 Rounds For Time:
Run x 400 meters with slam ball
Slam Ball Ground to Over Pull Up Bar x 25 reps 8ft
Dumbbell Deadlift x 25 reps

B.
Mobility
Standing Straddle x 3 min
Seated Straddle x 3min
Sumo Squat x 3min

Fitness/Performance:
A.
3 Rounds For Time:
Run x 400 meters with slam ball 35/25
Slam Ball Ground to Over Pull Up Bar x 25 reps (35/25) 8ft
Dumbbell Deadlift x 25 reps 50/35

B.
Mobility
Standing Straddle x 3 min
Seated Straddle x 3min
Sumo Squat x 3min