Essentials:
A.
Teams of 2-3
For time:
Box Jump x 100 reps
Hang Power Snatch x 100 reps
Kettlebell swing x 100 reps
Walking Lunges x 100 reps
Sit ups x 100 reps
Push press x 100 reps
Wall Balls x 100 reps
No Push up Burpees x 100 reps
Single unders x 100 reps
B.
Mobility
Squat hold x 2min
Seated forward Fold x 1min
Squat Hold x 2 min
Saddle x 1min
Squat hold x 2 min
Standing straddle x 1 min
Squat Hold x 2min
Fitness/Performance:
A.
Teams of 2-3
For time:
Box Jump x 100 reps 24/20
Hang Power Snatch x 100 reps 45/35
Kettlebell swing x 100 reps 35/25
Walking Lunges x 100 reps
Sit ups x 100 reps
Push press x 100 reps 45/35
Wall Balls x 100 reps 20/14
No Push up Burpees x 100 reps
Double unders x 100 reps
B.
Mobility
Squat hold x 2min
Seated forward Fold x 1min
Squat Hold x 2 min
Saddle x 1min
Squat hold x 2 min
Standing straddle x 1 min
Squat Hold x 2min