Essentials:
A.
2 Arm Dumbbell Overhead Carry x 40 sec of work
On the 2 min Marks
Rest 5min
B.
3 Rounds For time:
Incline Push ups x 9 reps
Jumping Pull Ups x 12 reps
Front Squat x 15
Burpee Box Jump x 18 reps
Rest 5min
Fitness:
A.
5 Sets
Nose to Wall Handstand Hold x 40sec of Work
On the 2 min Marks
Rest 5min
B.
3 Rounds For time:
Handstand Push ups x 6 reps
Chest to Bar x 12 reps
Front Squat x 18 115/75
Burpee Box Jump x 24 reps 24/20
Rest 5min
Performance:
A.
10min to work on Roll to Support on the Bar or On Rings
Rest 5min
B.
3 Rounds For time:
Hang Squat Clean x 10 reps 185/125
Chest to Bar x 15 reps
Strict Handstand Push Up x 20/15 reps
Burpee Box Jump x 25 reps 24/20
Rest 5min