Essentials
A.
For Time:
10-9-8-7-6
Thruster
Goblet Squat

Rest 5min

B.
Run x 10min easy
Row x 10min easy

Fitness
A.
For Time:
10-8-6-4-2
Thruster 105/70
Overhead Squat 105/70

Rest 5min

B.
Run x 10min easy
Row x 10min easy

Performance
A.
For Time:
8-7-6-5-4-3-2-1
Thruster 145/100
Overhead Squat 145/100

Rest 5min

B.
Run x 10min easy
Row x 10min easy
Airdyne x 10min easy