Essentials:
A.
3 Sets
Bent Over Bar Bell Row x 10 reps
On the 3:20min Marks
B.
3 Sets
Front Squat x 5@55%, 5@65%, 5+@75%
Tempo 32×1 (First 2 sets only)
On the 3min Marks
Rest 3min
C.
For Time:
Dumbbell Thrusters x 50 reps
*On the top of each min perform 3 Burpees*
*15min Cap*
Fitness:
A.
3 Sets
Weighted Pull Up Cluster x 1.1.1.1.1
Rest 10sec between each rep
On the 3:20min Marks
-or-
Chin over bar hold x 1min AMRAP
Rest 3min
B.
3 Sets
Front Squat x 5@55%, 5@65%, 5+@75%
Tempo 32×1 (First 2 sets only)
On the 3min Marks
Rest 3min
C.
For Time:
Thrusters x 50 reps 95/65
*On the top of each min perform 5 Burpees*
*15min Cap*
Performance:
A.
Squat Clean
10min to Work up to a Moderate touch and go triple
Rest 3min
B.
3 Sets
Front Squat x 5@55%, 5@65%, 5+@75%
Tempo 32×1 (First 2 sets only)
On the 3min Marks
Rest 3min
C.
For Time:
Thrusters x 50 reps 135/95
*On the top of each min perform 5 Burpees*
*15min Cap*