Essentials
A.
5 Sets
Tempo Overhead Squat x 3 reps 55-65%
Tempo @55×1
On the 2:30min
B.
For Time:
Dumbbell Box Step Over x 10 reps
Rope Sit to Stand x 15 reps
Dumbbell Box Step Over x 10 reps
Jumping Pull Ups x 45 reps
Dumbbell Box Step Over x 10 reps
Fitness
A.
5 Sets
Tempo Overhead Squat x 3 reps 55-65%
Tempo @55×1
On the 2:30min
B.
For Time:
Dumbbell Box Step Over x 10 reps 50/35
Rope Climb x 5 reps
Dumbbell Box Step Over x 10 reps 50/35
Chest to Bar x 45 reps
Dumbbell Box Step Over x 10 reps 50/35
Performance
A.
5 Sets
Tempo Overhead Squat x 3 reps 55-65%
Tempo @55×1
On the 2:30min
B.
For Time:
Dumbbell Box Step Over x 10 reps 55/35
Rope Climb x 5 reps
Dumbbell Box Step Over x 10 reps 55/35
Chest to Bar x 45 reps
Dumbbell Box Step Over x 10 reps 55/35