Essentials:
A.
6 Sets
Close Grip Bench Press x 15 reps
On the 2:30min Marks

Rest 10min

B.
For Time:
15-12-9-6-3
Goblet Squat
5-4-3-2-1
Dumbbell Thruster

Fitness:
A.
6 Sets
Close Grip Bench Press x 10 reps
On the 2:30min Marks

Rest 10min

B.
For Time:
15-12-9-6-3
Goblet Squat 70/55
5-4-3-2-1
Thruster 125/80

Performance:
A.
Squat Clean Gauntlet
Staring at 205/125 and increasing weight by 10/5lbs till 345/195 every min or until failure. You can take as many attempts as needed in the min.

Rest 10min

B.
For Time:
5-4-3-2-1
Back Squat 315/185
Thruster 205/125
*Adjust weight down as need to stay below or at 95% of 3rm squat and 90% of thruster.