Essentials:
A.
20 Sets
Goblet Squat x 3-5 reps
On the 30sec Marks

Rest 5min

B.
5 Sets:
Pull Up Negatives x 3 reps Tempo 31A1
Ring Pulls x 9
On the 2min Marks

Rest 5min

C.
5 Sets
Back Squat x 10 reps
Tempo 22×1
On the 3min Marks

Fitness:
A.
20 Sets
Hang Power Snatches From Knee x 1 reps @ 60-65%
On the 30sec Marks

Rest 5min

B.
5 Sets:
Weighted Pull Up Negatives x 3 reps Tempo 31A1
Ring Pulls x 9
On the 2min Marks

Rest 5min

C.
5 Sets
Back Squat x 5@75%, 3@80%, 1@85%, 3@85%, 1@90%
Tempo 22×1
On the 3min Marks

Performance:
A.
20 Sets
Squat Snatches x 1 reps @ 75%
On the 30sec Marks

Rest 5min

B.
20 Sets For time:
Chest to Bar Pull Ups x 5 Unbroken reps
*10min Time Cap*

Rest 5min

C.
5 Sets
Back Squat x 5 reps 75%
On the 3min Marks