Essentials:
A.
5 Sets
Right arm Kettlebell Hang Clean x 5 reps
Right Arm Kettlebell Front Squat x 5 reps
Left arm Kettlebell Hang Clean x 5 reps
Left Arm Kettlebell Front Squat x 5 reps
On the 2:30min
B.
2 Sets
Sit Up x 24 reps
Box Jumps x 12 reps
Dumbbell Step Back Lunge x 6 reps
Rest 2min
Sit Up x 24 reps
Box Jumps x 12 reps
Dumbbell Burpee x 6 reps
Rest 2min
Fitness:
A.
5 Sets
Squat Clean From Blocks Mid Thigh x 1.1 reps
Jerk x 2 reps
First set is 60% and build to heavy final set
On the 2:30min
B.
2 Sets
Plate Turkish Sit Up x 24 reps 25/15
Box Jumps x 12 reps 30/24
Dumbbell Step Back Lunge x 6 reps 70/50
Rest 2min
Plate Turkish Sit Up x 24 reps
Box Jumps x 12 reps 30/24
Dumbbell Burpee x 6 reps 70/50
Rest 2min
Performance:
A.
5 Sets
Squat Clean From Blocks Mid Thigh x 1.1 reps
Jerk x 2 reps
First set is 60% and build to heavy final set
On the 2:30min
B.
3 Sets
GHD Sit Up x 24 reps
Box Jumps x 12 reps 30/24
Dumbbell Step Back Lunge x 6 reps 100/85
Rest 2min
Toes to Bar x 24 reps
Box Jumps x 12 reps 30/24
Dumbbell Burpee x 6 reps 100/85
Rest 2min