Essentials:
A.
4 sets
Dumbbell incline bench press x 5-7 reps
+
Dumbbell tall kneeling shoulder press x 5-7 reps
+
Incline Push ups x 10 reps
On the 3min marks

B.
5min Amrap
Deadlift x 7 reps
Burpee box jump x 9 reps
Rest 2 min
5 min Amrap
Row x 12 cal
Slam Ball over shoulder x 9 reps
Rest 2min
5 min Amrap
No push up Burpee x 12 reps
Dumbbell Hang Clean and Jerk x 3 reps per arm

Fitness:
A.
4 sets
Dumbbell incline bench press x 5-7 reps
+
Dumbbell tall kneeling shoulder press x 5-7 reps
+
Ring Push ups x 10 reps
On the 3min marks

B.
5min Amrap
Deadlift x 7 reps 225/155
Burpee box jump x 9 reps 3024
Rest 2 min
5 min Amrap
Row x 12 cal
Slam Ball over shoulder x 9 reps 50/35
Rest 2min
5 min Amrap
No push up Burpee x 12 reps
Dumbbell Hang Clean and Jerk x 3 reps per arm 50/35

Performance:
A.
4 sets
Dumbbell incline bench press x 5-7 reps
+
Dumbbell tall kneeling shoulder press x 5-7 reps
+
Ring Push ups x 10 reps
On the 3min marks

B.
5min Amrap
Deadlift x 7 reps 315/215
Burpee box jump x 9 reps 32/26
Rest 2 min
5 min Amrap
Row x 12 cal
Slam Ball over shoulder x 9 reps 80/50
Rest 2min
5 min Amrap
Back extension x 12 reps
Dumbbell Hang Clean and Jerk x 3 reps per arm 70/55