Essentials:
A.
3 Rounds Not For Time, For Quality:
Rope Climb x 1-2 assents
Band Pull A Parts x 10 reps
Turkish Get Ups x 2 reps per arm
Rest 5min
B.
10min AMRAP
Russian Kettlebell Swing x 10 reps
Ball Slams x 10 reps
Walking Lunges x 10 reps
Rest exactly 5min
10min AMRAP
Run x 200 meters
Row x 200 meters
Single Unders x 40 reps
Fitness:
A.
3 Rounds Not For Time, For Quality:
Rope Climb x 1-2 assents
Band Pull A Parts x 10 reps
Turkish Get Ups x 2 reps per arm
Rest 5min
B.
10min AMRAP
Russian Kettlebell Swing x 10 reps 55/35
Ball Slams x 10 reps 35/25
Walking Lunges x 10 reps
Rest exactly 5min
10min AMRAP
Run x 200 meters
Row x 200 meters
Double Unders x 20 reps
Performance:
Rest