Essentials:
A.
6 Sets
8 Double Kettlebell Step back Lunge + 8 Double Kettlebell Front Squats
On the 2min Mark
B.
5 Sets
Dumbbell Burpee x 6 reps
Wall ball x 10 reps
Rest 2min
Fitness:
A.
6 Sets
2 Slow Pull (4sec) Clean Pulls + 2 Slow Pull (4sec) Squat Cleans 55-65%
On the 2min Mark
B.
5 Sets
Dumbbell Burpee x 6 reps 35/25
Wall ball x 12 reps 20/14
Rest 2min
RX+: (55/35) (30/20)
Performance:
A.
6 Sets
2 Slow Pull (4sec) Clean Pulls + 2 Slow Pull (4sec) Squat Cleans 55-65%
On the 2min Mark
B.
5 Sets
Dumbbell Burpee x 6 reps 55/35
Wall ball x 12 reps 30/20
Rest 2min