Essentials:
A.
5 Sets
Split Press x 5 reps
Build in Weight
On the 2:30min
B.
8 Sets
Each set as Fast As Possible
Single Unders x 50 reps
Burpee Box Step Over x 5 reps 24/20
On the 2min Mark
Fitness:
A.
5 Sets
Split Jerk x 4 reps
Build Up to 70-75% on Last set
On the 3min Mark
B.
8 Sets
Each set as Fast As Possible
Double Unders x 35 reps
Burpee Box Jump Over x 5 reps 24/20
On the 2min Mark
Performance:
A.
5 Sets
Pausing Dip Split Jerk x 4 reps
Build Up to 70-75% on Last set
On the 3min Mark
B.
8 Sets
Each set as Fast As Possible
Double Unders x 50 reps
Burpee Box Jump Over x 5 reps 30/24
On the 2min Mark