Essentials:
A.
5 Sets
Press x 2 reps
On the 2:30min
Or ADAPT

B.
2 Sets
Deadlift x 3-5 reps @80-82%+10-20lbs
1 Set
Deadlift x 3-5 reps @70-72%+10-20lbs
On the 3min

C.
2 Sets
Row x 1min 85%
Row x 30sec 50%
Row x 2min 85%
Row x 1min 50%
Row x 3min 85%
Row x 90sec 50%

Fitness:
A.
5 Sets
Pausing Split Jerk (2sec) x 3 reps
On the 2:30min
Or ADAPT

B.
2 Sets
Deficit Deadlift x 3-5 reps @80-82%+10-20lbs
1 Set
Deficit Deadlift x 3-5 reps @70-72%+10-20lbs
On the 3min

C.
2 Sets
Row x 1min 85%
Row x 30sec 50%
Row x 2min 85%
Row x 1min 50%
Row x 3min 85%
Row x 90sec 50%

Performance:
A.
5 Sets
3 Jerk Dips + 1 Pausing Split Jerk(2sec) @80%
On the 2:30min
Or ADAPT

B.
2 Sets
Deficit Deadlift x 3-5 reps @80-82%+10-20lbs
1 Set
Deficit Deadlift x 3-5 reps @70-72%+10-20lbs
On the 3min

C.
3 Sets
Row x 1min 85%
Row x 30sec 50%
Row x 2min 85%
Row x 1min 50%
Row x 3min 85%
Row x 90sec 50%
*Do one set on Ski Erg if possible