Essentials:
A.
3 Sets
Close Grip Bench Press x 10 reps
Bent Over Row x 8 reps
On the 3 min Marks
B.
5 Sets
Overhead Squat x 10 reps PVC or Training Bar
On the 2 min Marks
C.
Teams of 2-3 People
15min AMRAP
Row x 200 meters
Deadlift x 10 reps 65%
Burpee Box Step Ups x 5
*1 Person must complete a whole round by themselves
Fitness:
A.
3 Sets
Close Grip Bench Press x 10 reps
Chest to Bar Pull Ups x 8 reps
On the 3 min Marks
B.
3 Sets, each as fast as possible
Full Snatch x 5 reps
Overhead Squat x 5 reps
Power Snatch x 3 reps
Overhead Squat x 3 reps
*Set 1 62%; Set 2 65%; Set 3 67%
On the 3 min Marks
C.
Teams of 2-3 People
15min AMRAP
Row x 200 meters
Deadlift x 10 reps 225/155
Burpee Box Jump x 5 24/20
*1 Person must complete a whole round by themselves
Performance:
A.
3 Sets
Close Grip Bench Press x 10 reps
4/3 Kipping Chest to Bar + 4/3 Butterfly Chest to Bar + 4/3 Kipping Chest to Bar + 4/3 Butterfly Chest to Bar (Unbroken for all 16/12 reps)
On the 3 min Marks
B.
2 Sets, each as fast as possible
Full Snatch x 10 reps 155/105
Overhead Squat x 5 reps 155/105
Power Snatch x 5 reps 155/105
Overhead Squat x 3 reps 155/105
On the 5 min Marks 155/105
C.
Teams of 2-3 People
15min AMRAP
Row x 200 meters
Deadlift x 10 reps 315/215
Burpee Box Jump x 5 30/24
*1 Person must complete a whole round by themselves