Essentials:
A.
7 min AMRAP
Row x 250 meters 950/800 cal per hour
Dumbbell Hang Clean and Jerk x 5 reps per Arm
Rest 3min
7 min AMRAP
No Pushup Burpee x 20 reps
Kettlebell Single Arm Turkish Sit Up x 5 reps Per Arm
Rest 3 min
7min AMRAP
Row 250 meters
Box jump Overs x 10 reps
Rope Sit to stand x 3 rep
Rest 3 min
7 min AMRAP
Bear Crawl x 100ft
V-Up x 10 reps
Kettlebell Russian Twist x 20 reps

Fitness:
A.
7 min AMRAP
Row x 250 meters 1100/950 cal per hour
Dumbbell Hang Clean and Jerk x 5 reps per Arm 50/35
Rest 3min
7 min AMRAP
No Pushup Burpee x 20 reps
Kettlebell Single Arm Turkish Sit Up x 5 reps Per Arm 25/15
Rest 3 min
7min AMRAP
Row 250 meters 1100/950 cal per hour
Box jump Overs x 10 reps 24/20
Rope Climb x 1 rep
Rest 3 min
7 min AMRAP
Bear Crawl x 100ft
V-Up x 10 reps
Kettlebell Russian Twist x 20 reps 25/15

Performance:
A.
7 min AMRAP
Row x 250 meters 1100/950 cal per hour
Dumbbell Hang Clean and Jerk x 5 reps per Arm 50/35
Rest 3min
7 min AMRAP
No Pushup Burpee x 20 reps
Kettlebell Single Arm Turkish Sit Up x 5 reps Per Arm 25/15
Rest 3 min
7 min AMRAP
Row 250 meters 1100/950 cal per hour
Box jump Overs x 10 reps 24/20
Legless Rope Climb x 1 rep
Rest 3 min
7 min AMRAP
Bear Crawl x 100ft
V-Up x 10 reps
Kettlebell Russian Twist x 20 reps 25/15