Essentials:
A.
5 Sets
5 Push Press + 5 Seated Vertical Jumps
Build to a Heavy, not maximal
On the 2:30min
Or ADAPT
B.
3 Sets
Back Rack Barbell Step Ups x 7 per Leg
Build in weight
On the 3min Mark
Or ADAPT
C.
3 Sets
Seated Single Arm Dumbbell Shoulder Press with front Rack KB Hold x 10 Per Arm
Dumbbell Row x 10 per Arm
On the 4min Marks
Fitness:
A.
5 Sets
5 Push Press + 5 Seated Box Jumps
Build to a Heavy, not maximal
On the 2:30min
Or ADAPT
B.
3 Sets
Back Rack Barbell Step Ups x 7 per Leg
Build in weight
On the 3min Mark
Or ADAPT
C.
3 Sets
Seated Single Arm Dumbbell Shoulder Press with front Rack KB Hold x 10 Per Arm
Dumbbell Row x 10 per Arm
On the 4min Marks
Performance:
A.
5 Sets
2 Push Press + 2 Push Jerk + 5 Seated Hurdle Jumps
Build to a Heavy, not maximal, Complex
On the 2:30min
Or ADAPT
B.
3 Sets
Back Rack Barbell Step Ups x 7 per Leg
Build in weight
On the 3min Mark
Or ADAPT
C.
3 Sets
Seated Single Arm Dumbbell Shoulder Press with front Rack KB Hold x 10 Per Arm
Dumbbell Row x 10 per Arm
On the 4min Marks