Essentials:
A.
18min
Box Squat to Just below Parallel
Build to a heavy Single
-then-
With 20-30lbs less than your heavy single perform
3 Sets
Box Squat x 3 reps

B.
Every 30 sec for 3min
Single Arm Kettlebell Front Squat x 4 reps per side Light KB
Rest 1 min
Every 30 sec for 3min
Single Arm Kettlebell Front Squat x 3 reps per side Moderate KB
Rest 1 min
Every 30 sec for 3min
Single Arm Kettlebell Front Squat x 2 reps per side Heavy KB

C.
3 Sets
Single Arm Dumbbell Bench Press in Hip Thrust x 7 per Arm
3 Point Dumbbell Row x 7 per Arm
On the 3min or ADAPT

Fitness:
A.
18min
Box Squat to Just below Parallel
Build to a heavy Single
-then-
With 20-30lbs less than your heavy single perform
3 Sets
Box Squat x 3 reps

B.
Every 30 sec for 3min
Hang Squat clean x 3 reps 65%
Rest 1 min
Every 30 sec for 3min
Hang Squat Clean x 2 rep 75%
Rest 1 min
Every 30 sec for 3min
Hang Squat clean x 1 rep 85%

C.
3 Sets
Single Arm Dumbbell Bench Press in Hip Thrust x 7 per Arm
3 Point Dumbbell Row x 7 per Arm
On the 3min or ADAPT

Performance:
A.
9min
Box Squat to Just Below Parallel
Build to a heavy Single
-then-
9min
With 20-30lbs less than your heavy single perform
3 Sets
Box Squat x 3 reps

B.
Every 30 sec for 3min
Hang Squat clean x 3 reps 185/ 125
Rest 1 min
Every 30 sec for 3min
Hang Squat Clean x 2 rep 225/145
Rest 1 min
Every 30 sec for 3min
Hang Squat clean x 1 rep 255/175

C.
3 Sets
Single Arm Dumbbell Push Press x 7 per Arm
Broad Jump x 7 reps
On the 3min or ADAPT