Essentials:
A.
13min AMRAP
Box Jump x 15
Deadlift x 15
Rest 5min
B.
5 Sets
Row x 20sec 100%
Row x 1:40min Slow spin
Fitness:
A.
13min AMRAP
Box Jump x 15 24/20
Deadlift x 15 225/155
Rest 5min
B.
5 Sets
Row x 20sec 100%
Row x 1:40min Slow spin
Performance:
A.
13min AMRAP
Box Jump x 15 24/20
Deadlift x 15 275/185
Rest 5min
B.
5 Sets
Row x 20sec 100%
Row x 1:40min Slow spin