Essentials:
A.
6 Sets
Back Squat x 6 reps 65%
Tempo 22×1
On the 2:30min Marks

Rest 3min

B.
3 Sets
Hollow Body Hold x 40 sec of work
On the 3min Marks

Rest 3min

C.
12min AMRAP
DB Thrusters x 7 reps
Burpees x 7 reps

Fitness:
A.
6 Sets
Back Squat x 6 reps 75%
On the 2:30min Marks

Rest 3min

B.
3 Sets
Chin Over Bar Hold x As Much Time as Possible in 90sec
On the 3min Marks

Rest 3min

C.
12min AMRAP
Thrusters x 7 reps 96/65
Bar Facing Burpees x 7 reps

Performance:
A.
6 Sets
Front Squat x 6 reps 70%
On the 2:30min Marks

Rest 3min

B.
3 Sets
Nose to Wall Hand Stand Hold x 90sec of work
On the 3min Marks

Rest 3min

C.
For Time:
21-18-15-12-9-6-3
Thrusters 96/65
Bar Facing Burpees
*Keep this at 85%*
*Time Cap 20min*