Essentials:
A.
5 Sets
Press x 3
On the 2:30min Marks
*Build up to a 3RM*

Rest 3min

B.
3 Sets
Elevated Feet Side Plank x 40sec per side
On the 3min Marks

Rest 3min

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

Fitness:
A.
5 Sets
Push Press x 3
On the 2:30min Marks
*Build up to a 3RM*

Rest 3min

B.
3 Sets
Hand Stand Push up x AMRAP 75sec
or
Wall Walk x AMRAP 75sec
On the 3min Marks

Rest 3min

C.
7 Sets
Burpees x 8-13 reps
On the min Marks

Performance:
A.
5 Sets
Push Press x 7+ Push Jerk x 3+ Split Jerk x 1
On the 2:30min Marks

Rest 3min

B.
For Time:
HandStand Walk x 200ft
*Every drop is 20sec added to the total time*
*10min Cap*

Rest 3min

C.
7 Sets
Burpees to target 6” above reach x 10-15 reps
On the min Marks