Essentials:
A. DB Push Press; OTM x5reps; 13min
+
25-20-15-10-5
Wall balls
Single unders
Fitness:
A. Push Press; build to a tough single in 13min by doing 1 rep OTM
+
40-30-20-10-5
Wall balls 20/14
double unders
Performance:
A. Thruster; build to a tough single in 13min; from the ground
+
50-40-30-20-10
Wall balls 20/14
double unders