Essentials:
A.
Three Rounds Not For Time:
Strict Push Ups x 10 reps
Side Plank Hold x 30sec each side
Squat with 5 sec pause at bottom x 10 reps

Rest 5min

B.
3 Rounds For Time:
Run 400 Meters
Single Unders x 100 reps

Fitness:
A.
Three Rounds Not For Time:
Strict Push Ups x 10 reps
Nose to Wall Hand Stand Hold x 60sec
Bulgarian Split Squat x 10 reps each side

Rest 5min

B.
3 Rounds For Time:
Run 400 Meters
Double Unders x 50reps

Performance:
A.
Three Rounds Not For Time:
Strict HSPU x AMRAP UB
Hollow Hold x 60sec
Pistol Squats x 10 reps each side

Rest 5min

B.
4 Rounds For Time:
Run 400 Meters
Double Unders x 50reps