Essentials:
a1. RDL – 8-10 reps@ 3010 x 3; rest 45 sec
a2. ME push ups @1010 x 3; rest 45 sec
a3. Side planks- 45 sec-1min each x3; rest 45 sec

Fitness:
a1. DL – 5.5.5 reps @ 1010x 3; rest 45 sec b/t reps; 60 sec
a2. ME HSPU x 3; rest 2 min

Performance:
a1. DL- 5,5, ME; rest 60 seconds
a2. ME 4″ deficit HSPU x 3; rest 2 min

+
WOD:
3 sets for max reps:
45 sec KBS – 55/35
15 sec rest
45 sec burpees
15 sec rest
45 sec push press – 95/65
15 sec

E= 35/25 – KBS; 35/20 DB – PP.
F= as RX
P= 70/55 – KBS; 115#/85# – PP