Essentials:
A.
10min to Build Up to a 3RM Front Squat with a 5 sec pause at the bottom

B.
3 Sets
Support Hold on Bars or Rings x 30 sec
On the 3min Marks
or
ADAPT

C.
For Time:
Dumbbell Thruster x 50 reps
*On the top of Each Min Stop and Complete 3 Burpees*

Fitness:
A.
10min to Build Up to a 3RM Front Squat with a 5 sec pause at the bottom

B.
3 Sets
Handstand Holds x 30sec Heels to wall
On the 3min Marks
or
ADAPT

C.
For Time:
Thruster x 40 reps 135/95
*On the top of Each Min Stop and Complete 5 Burpees*

Performance:
A.
10min to Build Up to a 1RM Front Squat with a 3 sec pause at the bottom

B.
12min to Build Up to a 1RM Clean and Jerk From Blocks Just above the Knee

C.
For Time:
Thruster x 30 reps 185/125
*On the top of Each Min Stop and Complete 3 Burpees*