Essentials:
A.
Three Rounds for Quality; Not For Time:
Band Pull A parts x 20 reps
Wide Stance Sumo KB Squats x 20 reps
Single Unders x 40 reps

B.
Three Sets
Dumb Bell Step back Lunges x 10 reps each leg
OT3min Marks

C.
Four Rounds For Time:
Dead lift x 10 Reps
Box Step up or Jump x 10 Reps

Fitness:
A.
Three Rounds for Quality; Not For Time:
Band Pull A parts x 20 reps
Wide Stance Sumo KB Squats x 20 reps
DU x 20 reps

B.
Three Sets
Deficit Bar Bell Step back Lunges 6-8″ x 10 reps each leg
OT3min Marks

C.
Four Rounds For Time:
Dead lift x 10 Reps 225/155
Box Jump x 10 Reps 24/20

Performance:
Rest