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Essentials:
A.
10 Sets
Front Squat x 1 rep 75%
On the 75 sec Marks
*First 5 sets Tempo 32×1

Rest 3min

B.
5 Sets
Dumbbell Box Step Ups x 4 reps per leg
On the 2:30min

Rest 3min

C.
4 Rounds For Time:
Wall Balls x 20 reps
Run x 200 meters

Fitness:
A.
10 Sets
Front Squat x 1 rep 80%
On the 75 sec Marks
*First 5 sets Tempo 32×1

Rest 3min

B.
5 Sets
Barbell Box Step Ups x 4 reps per leg
On the 2:30min

Rest 3min

C.
4 Rounds For Time:
Wall Balls x 30 reps 20/14
Run x 200 meters

Performance:
A.
10 Sets
Front Squat x 1 rep 85%
On the 75 sec Marks
*First 5 sets Tempo 32×1

Rest 3min

B.
3 Position Squat Clean (Above Knee, Below Knee, Ground)
12min to Build to a heavy Complex

Rest 3min

C.
For Time:
Wall Balls x 100 reps 20/14
Run x 800 meters
Wall Balls x 100 reps 20/14

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