Essentials:
A.
5 Sets
Kettlebell Overhead Squat x 5 reps per arm
+
Kettlebell Step Back Lunge x 5 reps per arm
Moderate Load
On the 2:30 min Marks

B.
6 Sets each for time:
Overhead Squat x 10 reps
Hanging Leg Raises x 10 reps
Barbell on Back Step back Lunge x 10 reps
Single Unders x 50 reps
On the 3min Marks

Fitness:
A.
5 Sets
Kettlebell Overhead Squat x 5 reps per arm
+
Kettlebell Overhead Step Back Lunge x 5 reps per arm
Moderate Load
On the 2:30 min Marks

B.
6 Sets each for time:
Overhead Squat x 10 reps 75/55
Toes to Bar x 10 reps
Barbell on Back Step back Lunge x 10 reps 75/55
Double Unders x 30 reps
On the 3min Marks
RX+: (95/65)

Performance:
A.
5 Sets
Dual Kettlebell Overhead Squat x 5 reps
+
Dual Kettlebell Overhead Step Back Lunge x 10 reps
Moderate Load
On the 2:30 min Marks

B.
6 Sets each for time:
Overhead Squat x 12 reps 95/65
Toes to Bar x 12 reps
Barbell on Back Step back Lunge x 12 reps 95/65
Double Unders x 50 reps
On the 3min Marks