Essentials:
A.
Mobility
Standing Straddle x 1min
Bound Angle x 2min
Archer Right with Cross Legs x 1min
Archer Left with Cross Legs x 1min
Saddle x 2min
Sphinx x 1min
Puppy Dog x 1min
B.
Team of 2-3 people
8min AMRAP
Wall Ball x 50 reps
Kettlebell Swing x 50 reps
Row x 50 cal
8min AMRAP
Incline Push Up x 25 reps
Single Under x 75 reps
8min AMRAP
Burpee Box Jump
Fitness:
A.
Mobility
Standing Straddle x 1min
Bound Angle x 2min
Archer Right with Cross Legs x 1min
Archer Left with Cross Legs x 1min
Saddle x 2min
Sphinx x 1min
Puppy Dog x 1min
B.
Team of 2-3 people
8min AMRAP
Wall Ball x 50 reps 20/14
Kettlebell Swing x 50 reps 55/35
Row x 50 cal
8min AMRAP
Push Up x 25 reps
Double Under x 75 reps
8min AMRAP
Burpee Box Jump 24/20
Performance:
A.
Mobility
Standing Straddle x 1min
Bound Angle x 2min
Archer Right with Cross Legs x 1min
Archer Left with Cross Legs x 1min
Saddle x 2min
Sphinx x 1min
Puppy Dog x 1min
B.
Team of 2-3 people
8min AMRAP
Wall Ball x 50 reps
Kettlebell Swing x 50 reps 70/55
Row x 50 cal
8min AMRAP
Handstand Push Up x 25 reps
Double Under x 75 reps
8min AMRAP
Burpee Box Jump 30/24