Essentials:
A.10 Sets
Single Arm DB Shoulder to Overhead x 5 reps per Arm
On the min Marks
*From Ground*

Rest 4min

B.
5 Sets
Bent Over Barbell Row x 10 reps
On the min Marks

Rest 4min

C.
3 Sets each for Time:
Row x 500m
Burpees x 10 reps
Single Unders x 75 reps
Rest 3min

Fitness:
A.10 Sets
Shoulder to Overhead x 5 reps 155/95
On the min Marks
*From Ground*

Rest 4min

B.
5 Sets
Pull Ups x 10 reps
On the min Marks

Rest 4min

C.
3 Sets each for Time:
Row x 500m
Burpees x 15 reps
Double Unders x 50 reps
Rest 3min

Performance:
A.10 Sets
Push Jerk x 4 reps 205/125
On the min Marks
*From Ground*

Rest 4min

B.
5 Sets
Chest to Bar Pull Ups x 10 reps
On the min Marks

Rest 4min

C.
3 Sets each for Time:
Row x 500m
Burpees x 15 reps
Double Unders x 50 reps
Rest 3min