Essentials:
A.
4 Sets
Dead Stop Deadlift x 3 rep 75%
On the 2:30 min Marks
B.
5 Sets
Walking Sled Pulls with Straps between legs x 25 meters
On the 2:30min
C.
7min AMRAP
No Push Up Burpee x 7 reps
Kettlebell Swings x 9 reps
Box Jump Step Downs x 12 reps
Fitness:
A.
4 Sets
Dead Stop Deadlift x 2 rep 85%
On the 2:30 min Marks
B.
5 Sets
Walking Sled Pulls with Straps between legs x 50 meters
On the 2:30min
C.
7min AMRAP
Hang Power Snatch x 7 reps 95/65
Kettlebell Swings x 9 reps 55/35
Box Jump Step Downs x 12 reps 24/20
Performance:
A.
4 Sets
Deadlift x 1 rep 95%
On the 2:30 min Marks
B.
5 Sets
Hang Power Clean Cluster x 1.1.1.1.1
Rest 15sec between Reps
On the 2:30min
C.
7min AMRAP
Hang Power Snatch x 7 reps 95/65
Kettlebell Swings x 9 reps 70/55
Box Jump Step Downs x 12 reps 24/20
+
A.
3 Sets
Single Leg RDL x 10 reps per leg
Rest 90sec between legs
B.
3 Sets
Reverse Hyper x 12 reps
Rest 90sec
A. 370#
B. Three 45# plates on the sled. (Tried four on the third round and it was horrible.)
C. 4 rounds + 2 box jumps