Essentials:
A.
3 Sets
Goblet Squats x 10 reps
Pause 5sec at Bottom of each rep
On the 3min

Rest 3min

B.
3 Sets
Back Squat x 5@60%, 5@70%, 5+@80%
Tempo 32X1
On the 3min

Rest 3min

C.
20min AMRAP
Row x 1000 meters
Single Unders x 100 reps

Fitness:
A.
3 Sets
Overhead Squat x 5 reps
Pause 3sec at Bottom of each rep
On the 3min

Rest 3min

B.
3 Sets
Back Squat x 5@60%, 5@70%, 5+@80%
Tempo 32X1
On the 3min

Rest 3min

C.
20min AMRAP
Row x 1000 meters
Double Unders x 50 reps

Performance:
A.
3 Sets
Overhead Squat x 5 reps
On the 3min

Rest 3min

B.
3 Sets
Back Squat x 5@60%, 5@70%, 5+@80%
Tempo 32X1
On the 3min

Rest 3min

C.
20min AMRAP
Row x 1000 meters
Double Unders x 50 reps