Essentials:
A.
2 Rounds
6min AMRAP
Run x 100 meters
Ring Pull x 5 reps
Wall ball x 7 reps
Rest 4min
6mn AMRAP
Run x 100 meters
Bear Crawl x 10 meters
Dumbbell Front rack Walking Lunge x 25 feet
Rest 4min
Fitness:
A.
2 Rounds
6min AMRAP
Run x 100 meters
Pull Up x 5 reps
Wall ball x 7 reps 20/14
Rest 4min
6mn AMRAP
Run x 100 meters
Wall Walk x 2 reps
Dumbbell Front rack Walking Lunge x 25 feet 30/20
Rest 4min
RX+: Strict Pull Up / Handstand Walk x 10 meters
Performance:
A.
2 Rounds
6min AMRAP
Run x 100 meters
Strict C2B Pull Up x 5/3 reps
Wall ball x 7 reps 20/14
Rest 4min
6mn AMRAP
Run x 100 meters
Handstand Walk x 10 meters
Dumbbell Front rack Walking Lunge x 25 feet 50/35