Essentials:
A.
For Time:
Sled Push x 50 meters Heavy
-then-
5 Rounds
Push Ups x 12 reps
Dumbbell Renegade Row x 12 reps
Dumbbell Squats x 12 reps
-then-
Sled Push x 50 meters Heavy

B.
Mobility
Saddle x 1 min
Pretzel x 1 min per side
Squat Hold x 6 min

Fitness/Performance:
A.
For Time:
Sled Push x 50 meters 225/135
-then-
5 Rounds
Push Ups x 12 reps
Dumbbell Renegade Row x 12 reps 50/35
Dumbbell Squats x 12 reps 50/35
-then-
Sled Push x 50 meters 225/135

B.
Mobility
Saddle x 1 min
Pretzel x 1 min per side
Squat Hold x 6 min