Essentials:
A.
5 Sets
Goblet Squat x 20 reps
On the 3min Marks

Rest 3min

B.
9 Sets
Odd min:Front Squat x 5
Even min:Back Squat x 5
Tempo 32×1
40% of Front Squat
On the Min Marks

Rest 3min

C
12min AMRAP
Thrusters x 6 reps
Wall Balls x 9 reps

Fitness:
A.
5 Sets
Hang Power Snatch x 3 + Overhead Squat x 3 50-65% of Power Snatch
On the 3min Marks

Rest 3min

B.
9 Sets
Odd min:Front Squat x 5
Even min:Back Squat x 5
60% of Front Squat
On the Min Marks

Rest 3min

C
12min AMRAP
Thrusters x 6 reps 45/35
Wall Balls x 9 reps 14/10

Performance:
A.
5 Sets
Snatch x 1 + Hang Snatch x 2 + Overhead Squat x 3
On the 3min Marks

B.
3 Sets
Side Step Barbell Squat x 10 reps
On the 3 min Marks

Rest 3min

C
12 Sets
Thrusters x 1-3 reps @Body weight
On the Min Marks