Essentials:
A.
4 Sets
3 Behind the Neck Push Press + 3 Overhead Squat
Build in weight
On the 3min Mark

B.
4 Rounds For Time:
Run x 200 meters
Deadlift x 12 reps 65%

Fitness:
A.
4 Sets
2 Behind the Neck Push Press + 1 Snatch Balance + 2 Overhead Squat
50-60% of Overhead Squat
On the 3min Mark

B.
For Time:
Run x 200 meters
Deadlift x 25 reps 95/65
Run x 200 meters
Deadlift x 20 reps 185/125
Run x 200 meters
Deadlift x 15 reps 225/155
Run x 200 meters
Deadlift x 10 reps 275/185
RX+: (135/95)(225/155)(275/185)(325/225)

Performance:
A.
4 Sets
2 Behind the Neck Push Press + 1 Snatch Balance + 2 Overhead Squat
50-60% of Overhead Squat
On the 3min Mark

B.
For Time:
Run x 200 meters
Deadlift x 25 reps 135/95
Run x 200 meters
Deadlift x 20 reps 225/155
Run x 200 meters
Deadlift x 15 reps 315/205
Run x 200 meters
Deadlift x 10 reps 385/255