Essentials
A.
10min to work on Jump Rope Skill

Rest 5min

B.
For Time:
Dumbbell Burpee x 45 reps

Rest 5min

C.
5 Sets
V-Ups x 7-10 reps
On the min Marks

Fitness
A.
10min to work on Jump Rope Skill

Rest 5min

B.
For Time:
Burpee Pull Ups x 45 reps

Rest 5min

C.
5 Sets
Toes to Bar x 7-10 reps
On the min Marks

Performance
A.
Split Jerk
10min to work up to a Heavy Single

Rest 5min

B.
For Time:
Burpee Muscle Up x 30/30

Rest 5min

C.
5 Sets
Chest to Bar Pull Ups x 10 reps
On the min Marks
+
Competitor Session 2
5 Sets
Hollow Body hold x 30 sec UB
Rest 2min