Essentials:
A.
3 Sets
Sumo Deadlift x 12-15 reps
+
Vertical Jump x 6 reps
On the 4min Marks
B.
From 0-8min
For Time:
Row x 20/18 cal
Burpee Box Step Over x 10 reps 24/20
Jumping Pull Up x 20 reps
From 8-16min
For Time:
9-7-5
Sumo Deadlift High Pull
Bar Facing Burpee
From 16-24min
For Time:
Single Unders x 150 reps
Thruster x 15 reps
Fitness:
A.
3 Sets
Sumo Deadlift x 12-15 reps
+
Kneeling Jump + Reactive Vertical Jump x 6 Complex
On the 4min Marks
B.
From 0-8min
For Time:
Row x 20/18 cal
Burpee Box Jump Over x 15 reps 24/20
Chest to Bar x 20 reps
(RX+: Bar or Ring Muscle Up x 10 reps)
From 8-16min
For Time:
9-7-5-3
Power Clean 125/85
Bar Facing Burpee
From 16-24min
For Time:
Double Unders x 150 reps
Thruster x 15 reps 125/85
Performance:
A.
3 Sets
Banded Sumo Deadlift x 12-15 reps (Red band)
+
Kneeling Jump + Reactive Vertical Jump x 6 Complex
On the 4min Marks
B.
From 0-8min
For Time:
Assault Bike x 20/18 cal
Burpee Box Jump Over x 15 reps 24/20
Muscle Up x 10 reps
From 8-16min
For Time:
9-7-5-3
Power Clean 155/105
Bar Facing Burpee
From 16-24min
For Time:
Double Unders x 150 reps
Thruster x 15 reps 155/105