Essentials:
A.
Back Squat with 3sec pause , 10min to build to a heavy 5 rep

Rest 3min

B.
4 Sets
Turkish Get Ups x 2-3 reps per Arm
On the 2:30min
or
A.D.A.P.T. Program

Rest 3min

C.
For rep:
Bottom to Bottom Tabata
+
Run x 400 meters for time
*These will be two separate score. If you come out of the bottom position during the 10sec period then a 3 rep deduction is applied. Clock for the 400m starts immediately after the last 10sec bottom hold.*

Fitness:
A.
Back Squat with 3sec pause , 10min to build to a heavy 5 rep

Rest 3min

B.
4 Sets
Turkish Get Ups x 2-3 reps per Arm
On the 2:30min
or
A.D.A.P.T. Program

Rest 3min

C.
For rep:
Bottom to Bottom Tabata
+
Run x 800 meters for time
*These will be two separate score. If you come out of the bottom position during the 10sec period then a 7 rep deduction is applied. Clock for the 800m starts immediately after the last 10sec bottom hold.*

Performance:
A.
Dead Stop Back Squat, 10min to build to a 1RM

Rest 3min

B.
4 Sets
Drop Snatch x 2 reps
On the 2:30min

Rest 3min

C.
For Time:
Run x 1 Mile
Rest 4min
Run 1 Mile