Essentials:
A.
10min EMOM
Odd:Dumbbell Bench Press x 6-8 reps
Even:V-Ups x 5-10 reps
B.
4min AMRAP
Run x 200 meters
Wall Ball x Max Reps with remaining Time
Rest 3min
4min AMRAP
Run x 200 meters
Burpees x Max Reps with remaining Time
Rest 3min
4min AMRAP
Run x 200 meters
Air Squats x Max Reps with remaining Time
Rest 3min
4min AMRAP
Run x 200 meters
Single Unders x Max Reps with remaining Time
Fitness:
A.
10min EMOM
Odd:Dumbbell Bench Press x 6-8 reps
Even:Toes to Bar x 5-10 reps
B.
4min AMRAP
Run x 200 meters
Wall Ball x Max Reps with remaining Time 20/14
Rest 3min
4min AMRAP
Run x 200 meters
Burpees x Max Reps with remaining Time
Rest 3min
4min AMRAP
Run x 200 meters
Air Squats x Max Reps with remaining Time
Rest 3min
4min AMRAP
Run x 200 meters
Double Unders x Max Reps with remaining Time
Performance:
A.
10min EMOM
Odd:Dumbbell Bench Press x 6-8 reps
Even:Toes to Bar x 10-15 reps
B.
4min AMRAP
Run x 200 meters
Wall Ball x Max Reps with remaining Time 20/14
Rest 3min
4min AMRAP
Run x 200 meters
Burpees x Max Reps with remaining Time
Rest 3min
4min AMRAP
Run x 200 meters
Air Squats x Max Reps with remaining Time
Rest 3min
4min AMRAP
Run x 200 meters
Double Unders x Max Reps with remaining Time