Essentials
A.
10 Sets
Speed Squat x 3 reps 45% of 3rm
On the min Mark

Rest 5min

B.
5 Sets
Mobility Goblet Squat Hold x 1min
Rest 30sec

Rest 5min

C.
For Time:
Front Squat x 50 reps
*On the top of every min complete 10 Single Unders*

Fitness
A.
10 Sets
Speed Squat and ¼ x 2 reps 55% of 3rm
On the min Mark

Rest 5min

B.
5 Sets
Mobility Goblet Squat Hold x 1min
Rest 30sec

Rest 5min

C.
For Time:
Front Squat x 50 reps 115/75
*On the top of every min complete 10 Double Unders*

Performance
A.
5 Sets
Bar Bell on Back Forward Step Lunges x 6 per leg
On the 2min Mark

Rest 5min

B.
5 Sets
Mobility Goblet Squat Hold x 1min
Rest 30sec

Rest 5min

C.
For Time:
Thruster x 50 reps 155/105
*On the top of every min complete 20 Double Unders*