Essentials:
A.
3 Sets
Deficit Step Back Front Rack Lunges x 4 per leg
*Increase load each set*
On the 3min Marks

Rest 10min

B.
3 Rounds For time:
Front Squat x 8 reps 70% of 1RM
Burpee Jumping Pull Ups x 16 reps
*You can use rack for FS*

Fitness:
A.
3 Sets
Deficit Step Back Front Rack Lunges x 4 per leg
*Increase load each set*
On the 3min Marks

Rest 10min

B.
3 Rounds For time:
Front Squat x 8 reps 80% of 1RM
Burpee Pull Ups x 16 reps
*You can use rack for FS*

Performance:
A.
3 Sets
Deficit Step Back Front Rack Lunges x 4 per leg
*Increase load each set*
On the 3min Marks

Rest 10min

B.
3 Rounds For time:
Squat Clean x 8 reps 225/135
Muscle Ups x 8/6 reps