Essentials:
A.
3 Sets
Press x 3,2,1 reps
On the 3min Marks

Rest 3min

B.
3 Sets
Sorsan Hold or Arch Body Hold x AMRAP 90 sec
On the 3min Marks

Rest 3min

C.
For Time:
Row x 50 cal
Burpee Box Jump Overs x 30 reps
Single Unders x 100 reps
Incline Push Ups x 30 reps
Row x 50 cal

Fitness:
A.
3 Sets
Push Press x 3,2,1 reps
On the 3min Marks

Rest 3min

B.
3 Sets
HSPU or Wall Walks x AMRAP 90sec
On the 3min Marks

Rest 3min

C.
For Time:
Row x 50 cal
Burpee Box Jump Overs x 30 reps 24/20
Double Unders x 50 reps
Hand Release Push Ups x 30 reps
Row x 50 cal

Performance:
A.
3 Sets
Push Press x 10 reps
On the 3min Marks

Rest 3min

B.
3 Sets
Strict Deficit HSPU 3” x AMRAP 90sec
On the 3min Marks

Rest 3min

C.
For Time:
Airdyne x 50 cal
Burpee Box Jump Overs x 50 reps 24/20
Double Unders x 50 reps
Toes to Bar x 50 reps
Airdyne x 50 cal