Essentials:
A.
10 Sets
Back Squat x 3 reps 80%
On the 2:30min Mark

Rest 5min

B.
8min AMRAP
Wall Ball x 15 reps
Single Unders x 100 reps

Fitness:
A.
10 Sets
Back Squat x 3 reps 90%
On the 2:30min Mark

Rest 5min

B.
8min AMRAP
Wall Ball x 30 reps 20/14
Double Unders x 50 reps

Performance:
A.
10 Sets
Front Squat x 3 reps 85%
On the 2:30min Mark

Rest 5min

B.
8min AMRAP
Wall Ball x 30 reps 20/14
Double Unders x 50 reps