Essentials:
A.
4 Sets
Back Squat x 4,3,2,1
Build weight to last set as Heavy single
On the 3min
Or ADAPT

B.
30min AMRAP
Bike x 1mile
Dumbbell Overhead Waiters Carry Right Arm x 100ft
Lateral Jump Burpees Over Dumbbell x 15 reps
Bike x 1mile
Dumbbell Overhead Waiters Carry Left Arm x 100ft
Jump Squat x 15 reps

Fitness:
A.
4 Sets
Back Squat x 4,3,2,1
Build weight to last set as Heavy single
On the 3min
Or ADAPT

B.
30min AMRAP
Row x 750 meter
Dumbbell Overhead Waiters Carry Right Arm x 100ft 50/35
Lateral Jump Burpees Over Dumbbell x 15 reps
Row x 750 meters
Dumbbell Overhead Waiters Carry Left Arm x 100ft 50/35
Jump Squat x 15 reps

Performance:
A.
4 Sets
Back Squat x 4,3,2,1
Build weight to last set as Heavy single
On the 3min
Or ADAPT

B.
30min AMRAP
Bike x 1mile
Dumbbell Overhead Waiters Carry Right Arm x 100ft 70/55
Lateral Jump Burpees Over Dumbbell x 15 reps
Ski x 600 meters
Dumbbell Overhead Waiters Carry Left Arm x 100ft 70/55
Jump Squat x 15 reps