Essentials:
A.
Two sets: Not For Time of:
DB Opposite Arm Opposite Leg Step Up x 12 reps per leg
Elevated Single Leg Bridge x 12 reps each leg
Good Mornings x 12 rep

B.
Three Sets
RDL to Knee x 10 reps
Tempo 31×1
On the 3min Marks

C.
20-10-5 For Time:
Dead Lift
Box Jump(Step Down)

Fitness:
A.
Two sets: Not For Time of:
DB Opposite Arm Opposite Single Leg RDL x 12 reps per leg
Elevated Single Leg Bridge x 12 reps each leg
GHD Hip Extension x 12 rep

B.
Three Sets
Snatch Grip RDL to Knee x 10 reps
Tempo 31×1
On the 3min Marks

C.
30-20-10 For Time:
Dead Lift 185/135
Box Jump 24/20 (Step Down)

Performance:
Rest