Essentials:
A.
4 Sets
Deadlift x 4,3,2,1 reps
Increase weight on each set so the last set is a heavy single
On the 2:30min

B.
9min AMRAP
Row x 200 meters @ 1000/800 pace
Hanging Knee Ups x 10 reps
Step Back Lunges x 20 reps

Rest 3min

9min AMRAP
Run x 200 meters
Ring Pulls x 6 reps
Kettlebell Swing x 12 reps

Rest 3min

9min AMRAP
Row x 200 meters 1000/800 pace
Ring Pulls x 4 reps
Burpee Box Step Up x 8 reps

Fitness:
A.
4 Sets
Deadlift x 4,3,2,1 reps
Increase weight on each set so the last set is a heavy single
On the 2:30min

B.
9min AMRAP
Row x 200 meters @ 1100/900 pace
Toes to Bar x 10 reps
Step Back Lunges x 20 reps

Rest 3min

9min AMRAP
Run x 200 meters
Pull Up x 6 reps
Kettlebell Swing x 12 reps 55/35

Rest 3min

9min AMRAP
Row x 200 meters 1100/900 pace
Chest to Bar x 4 reps
Burpee Box Step Up x 8 reps 24/20

Performance:
A.
4 Sets
Deadlift x 4,3,2,1 reps
Increase weight on each set so the last set is a heavy single
On the 2:30min

B.
9min AMRAP
Row x 200 meters @ 1300/1100 pace
Toes to Bar x 10 reps
Step Back Lunges x 20 reps

Rest 3min

9min AMRAP
Run x 200 meters
Bar Muscle Up x 6 reps
Kettlebell Swing x 12 reps 70/55

Rest 3min

9min AMRAP
Row x 200 meters 1300/1100 pace
Ring Muscle Up x 4 reps
Burpee Box Step Up x 8 reps 24/20