Essentials:
A.
Back Squat with 3 Sec pause
10min to Find a 1 rep heavy

Rest 3min

B.
3 Sets
Goblet Squat Hold x 90sec
or A.D.A.P.T. Program
On the 3min Marks

Rest 5min

C.
3 Rounds For Time:
Thruster x 10 reps
Run x 400 meters

Fitness:
A.
Back Squat with 3 Sec pause
10min to Find a 1 rep heavy

Rest 3min

B.
3 Sets
Goblet Squat Hold x 2min
or A.D.A.P.T. Program
On the 3min Marks

Rest 5min

C.
3 Rounds For Time:
Thruster x 12 reps 115/75
Run x 400 meters

Performance:
A.
Back Squat with 3 sec Pause
10min to Find a 1RM

Rest 3min

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

Rest 5min

C.
4 Rounds For Time:
Thruster x 12 reps 155/105
Run x 200 meters
Rest 30sec