Essentials:
A.
Back Squat with 3 Sec pause
10min to Find a 5 rep heavy

Rest 3min

B.
3 Sets
Arch Body x 30sec
Hollow Body x 30sec
Arch Body x 30sec
or A.D.A.P.T. Program
On the 3min Marks

Rest 5min

C.
EMOM 15min
Min 1,4,7,10,13; Burpees x 5 reps
Min 2,5,8,11,14; Thruster x 7 reps
Min 3,6,9,12,15; Single Unders x 30 reps

Fitness:
A.
Back Squat with 3 Sec pause
10min to Find a 5 rep heavy

Rest 3min

B.
3 Sets
Arch Body x 30sec
Hollow Body x 30sec
Arch Body x 30sec
Hollow Body x 30sec
or A.D.A.P.T. Program
On the 3min Marks

Rest 5min

C.
EMOM 15min
Min 1,4,7,10,13; Burpees x 6 reps
Min 2,5,8,11,14; Thruster x 8 reps 75/55
Min 3,6,9,12,15; Double Unders x 20 reps

Performance:
A.
Back Squat with 60lbs of Chain
10min to Find a 1RM

Rest 3min

B.
5 Sets
Squat Snatch x 1 rep @ +87%
On the 2min Marks

Rest 5min

C.
EMOM 15min
Min 1,4,7,10,13; Burpees x 8 reps
Min 2,5,8,11,14; Thruster x 10 reps 95/65
Min 3,6,9,12,15; Double Unders x 30 reps