Essentials:
A.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Ring Pulls
20 Push-Ups
Rest exactly 4 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings
10 Bench Dips
20 Single-Unders
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Push Press
10 Sit Ups
Fitness:
A.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Pull-Ups
20 Push-Ups
Rest exactly 4 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (55/35lbs)
5/3 Handstand Push-Ups
20 Double-Unders
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Push Press (95/65 lbs)
10 Sit Ups
Performance:
A.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Pull-Ups
20 Push-Ups
Rest exactly 4 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (70/55lbs)
10 Handstand Push-Ups
20 Double-Unders
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Push Press (115/75 lbs)
10 GHD Sit-Ups