Essentials:
A.
Overhead Squat
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
9 min AMRAP
Run x 150 meters
Alternating Dumbbell Power Snatch x 8 reps
Run x 150 meters
Incline Push Up x 8 reps
-Rest 3min-
9 min AMRAP
Row x 150 meters @1000/700 cal/per hour pace
Burpee Box Step Over x 5 reps
Row x 150 meters @1000/700 cal/per hour pace
Lateral Burpee Over Rower x 5 reps
Fitness:
A.
Squat Snatch
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
9 min AMRAP
Run x 150 meters
Kettlebell Hang Power Snatch x 4 reps per Arm 55/35
Run x 150 meters
Push Up x 8 reps
-Rest 3min-
9 min AMRAP
Row x 150 meters @1000/800 cal/per hour pace
Burpee Box Jump Over x 5 reps 30/24
Row x 150 meters @1000/800 cal/per hour pace
Lateral Burpee Over Rower x 5 reps
Performance:
A.
Squat Snatch
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
9min AMRAP
Ski x 150 meters @850/700 cal per hour
Double Kettlebell Hang Power Snatch x 5 reps 55/35
Ski x 150 meters @850/700 cal per hour
Ring Dip x 5 reps
-Rest 3min-
9min AMRAP
Row x 150 meters @1100/950 cal/per hour pace
Burpee Box Jump Over x 5 reps 30/24
Row x 150 meters
Lateral Burpee Over Rower x 5 reps
-Rest 3min-
9min AMRAP
Assault Bike x 400 meters @65/55 rpm
Jump Lunge x 8 reps
Assault Bike x 400 meters @65/55 rpm
Strict Muscle Up x 1 rep