Essentials:
A.
5min Not AMRAP
Single Unders x 70 reps
Incline Push Up x 7 reps
Dumbbell Split Squat x 5 per leg
5min Not AMRAP
Row x 200 meters
Right Arm Overhead KB Carry x 50 ft
Left Arm Overhead KB Carry x 50 ft
5min Not AMRAP
Run x 1min
Plank Hold x 45 sec
Chest to Ring Hold x 30sec
B.
For Time:
Man Maker x 30 reps
Fitness:
A.
5min Not AMRAP
Single Unders x 70 reps
Deficit Push Up on Plates x 7 reps 45/25
Dumbbell Split Squat x 5 per leg
5min Not AMRAP
Row x 200 meters
Right Arm Overhead KB Carry x 50 ft
Left Arm Overhead KB Carry x 50 ft
5min Not AMRAP
Run x 1min
Plank Hold x 45 sec
Chin Over Bar Hold x 30sec
B.
For Time:
Man Maker x 30 reps 45/30
Performance:
A.
5min Not AMRAP
Ski x 11 cal
Ring Push Up x 7 reps
Pistol x 3 per leg
5min Not AMRAP
Row x 200 meters
Right Arm Overhead KB Carry x 50 ft
Left Arm Overhead KB Carry x 50 ft
5min Not AMRAP
Airdyne x 1min
Plank Hold x 45 sec
Chest to Bar Hold x 30sec
B.
For Time:
Man Maker x 30 reps 45/30