Essentials:
A.
5 Sets
Standing Long Jump x 5 reps
On the 2:30min
B.
3 Rounds For Time:
Wall Ball x 15 reps
Parrelete Dip x 10 reps
*7min Cap*
-Rest 5min
3 Rounds For Time:
Plate Overhead Walking Lunges x 15 reps
Incline Push Up x 10 reps
*7min Cap*
Fitness:
A.
5 Sets
Power Clean with 2sec pause at knee x 3 reps 75%
On the 2:30min
B.
3 Rounds For Time:
Wall Ball x 20 reps 20/14
Dip x 15 reps
*7min Cap*
-Rest 5min
3 Rounds For Time:
Single Arm Overhead Walking Lunges x 20 reps 35/25 (10 steps per arm)
Push Up x 15 reps
*7min Cap*
Performance:
A.
5 Sets
Power Clean with 2sec pause at knee x 3 reps 75%
On the 2:30min
B.
3 Rounds For Time:
Wall Ball x 20 reps 30/20
Ring Dip x 15 reps
*7min Cap*
-Rest 5min
3 Rounds For Time:
Double Kettlebell Overhead Walking Lunges x 20 reps 35/25
Ring Push Up x 15 rep
*7min Cap*