Essentials:
A.
5 Sets
Banded Pull Back Overhead Squats x 7 reps
On the 2:30 min

B.
6 Sets, Each sets as fast as Possible
Burpee Box Jump Over x 7 reps
Med Ball Over Shoulder x 7 reps 50/35
On the 3 min Marks

Fitness:
A.
5 Sets
Dumbbell Overhead Squat x 3 reps per Arm
Tempo 33X1
Build to a Heavy Final Set
On the 2:30 min

B.
6 Sets, Each sets as fast as Possible
Burpee Box Jump Over x 7 reps 24/20
Pull Ups x 10 reps
On the 3 min Marks

RX+:Bar Muscle Up x 5/3 reps

Performance:
A.
5 Sets
Dumbbell Overhead Squat x 3 reps per Arm
Tempo 33X1
Build to a Heavy Final Set
On the 2:30 min

B.
6 Sets, Each sets as fast as Possible
Burpee Box Jump Over x 7 reps 24/20
Muscle Up x 7/5 reps
On the 3 min Marks