Essentials:
A1. DB walking lunges- 20 continuous steps x4;  rest 45 sec
A2. Single Arm alternating press- 7-10 reps each arm @ 2011 x 4; rest 45 sec
A3. WTD planks- 25#/15#- 1 min x4; rest 45 sec
+
4 rounds for time:
400 m run
10 pull-ups/ ring rows
15 KB swing – choose moderate weight.

Fitness:
A. Squat clean; build to a max

B. 20 singles @80% of A; rest 1 min bw reps

C. Back squat- 5 reps x 3; rest 2 min

D. 30 squat clean for time 115#

Performance:
A. Squat Snatch; build to a max

B. 20 singles @85% of A; rest 1 min bw reps

C. Front squats- 2-4 reps x5; rest 2 min

D. 30 squat clean for time 135#