Essentials:
A.
3 Rounds Not For Time:
Rope Sit to Stands x 1-2 ascents
Single Arm Kettlebell Swing x 8-10 reps per arm
Single Unders x Max Unbroken or Max 30sec

Rest 3min

B.
5 Sets
Bulgarian Split Squat x 5 reps per leg
Jumping Sumo Squat x 20 reps
On the 2:30min Marks

Rest 3min

C.
7min AMRAP
Thruster x 1
Bar Facing Burpee x 1
Thruster x 2
Bar Facing Burpee x 2
Thruster x 3
Bar Facing Burpee x 3
Thruster x 4
Bar Facing Burpee x 4
And so on…..

Fitness:
A.
3 Rounds Not For Time:
Rope Climbs x 1-2 ascents
Muscle Ups (Bar or Rings) x 2-3 reps or Toes to bar x 8-10 reps
Double Unders x Max Unbroken or Max 30sec

Rest 3min

B.
5 Sets
Weighted Bulgarian Split Squat x 5 reps per leg
Jumping Sumo Squat x 20 reps
On the 2:30min Marks

Rest 3min

C.
7min AMRAP
Thruster x 1 75/55
Bar Facing Burpee x 1
Thruster x 2 75/55
Bar Facing Burpee x 2
Thruster x 3 75/55
Bar Facing Burpee x 3
Thruster x 4 75/55
Bar Facing Burpee x 4
And so on…..

Performance:
Rest