Essentials:
A.
3 Sets
Front Squat x 10-12 reps
On the 4min Mark
B.
3 Sets
Double Kettlebell Front Rack Walking Lunges x 20 Steps
On the 3min Marks
C.
3 Sets Not For Time:
Rope Foot Hook x 4 attempts
Side Plank x 30 sec per side
On the 3min Mark
Fitness:
A.
3 Sets
Front Squat x 10-12 reps
On the 4min Mark
B.
3 Sets
Double Kettlebell Front Rack Walking Lunges x 20 Steps
On the 3min Marks
C.
3 Sets Not For Time:
Rope Climb x 2 rep
Side Plank x 30 sec per side
On the 3min Mark
Performance:
A.
3 Sets
Bottom Up Front Squat + Red Band x 10-12 reps
On the 4min Mark
B.
3 Sets
Double Kettlebell Front Rack Walking Lunges x 20 Steps
On the 3min Marks
C.
3 Sets Not For Time:
Legless Rope Climb x 1 rep
Rope Climb x 1 rep
Star Side Plank x 30 sec per side
On the 3min Mark