Essentials:
A.
5 Sets
Tempo Front Squat x 3 reps
Tempo 77×1
On the 2min

B.
27min AMRAP
Row x 20 cal
Farmers walk x 200ft
Burpee x 20 reps
Waiters Carry x 100ft per arm
Step Back Lunge x 20 reps

Fitness:
A.
5 Sets
Power Clean + Push Jerk x 1.1.1 reps 50%
Rest 15sec between reps
On the 2min

B.
27min AMRAP
Row x 20 cal
Front Rack Carry x 200ft 55/35
Burpee x 20 reps
Waiters Carry x 100ft per arm 55/35
Step Back Lunge x 20 reps

Performance:
A.
5 Sets
Power Clean + Push Jerk x 1.1.1 reps 50%
Rest 15sec between reps
On the 2min

B.
27min AMRAP
Row x 20 cal
Front Rack Carry x 200ft 70/55
Burpee x 20 reps
Waiters Carry x 100ft per arm 70/55
Step Back Lunge x 20 reps