Essentials:
A.
5 Sets For Quality
Med Ball Clean x 1min of work
On the 2:30min

B.
4 Sets
90sec AMRAP
Assault Bike x 400 meters
Air Squat x AMRAP Remaining Time
Rest 2min or Greater

Fitness:
A.
5 Sets
Squat Clean + Squat Clean and Push Jerk
77% 80% 82% 85% 87%
On the 2:30min

B.
4 Sets
90sec AMRAP
Assault Bike x 500 meters
Lateral Squat Jump Over Parallette x AMRAP Remaining Time
Rest 2min or Greater
RX+: Over 24/20

Performance:
A.
5 Sets
Squat Clean + Squat Clean and Push Jerk
77% 80% 82% 85% 87%
On the 2:30min
Or ADAPT

B.
5 Sets
90sec AMRAP
Assault Bike x 500 meters
Lateral Squat Jump 24/20 x AMRAP Remaining Time
Rest 2min or Greater