Essentials:
A.
10min to Work Up to a heavy Back Squat Double with a 2sec pause at the bottom

Rest 3min

B.
3 Sets
Right Side Plank x 25 sec
Left Side Plank x 25 sec
On the 2min Marks

Rest 5min

C.
10min AMRAP
Goblet walking Lunges x 20 reps
Front Squats x 20 reps
Wall Balls x AMRAP

Fitness:
A.
10min to Work Up to a heavy Back Squat Double with a 2sec pause at the bottom

Rest 3min

B.
3 Sets
Right Side Plank x 40 sec
Left Side Plank x 40 sec
On the 2min Marks

Rest 5min

C.
10min AMRAP
Front Rack walking Lunges x 20 reps 135/95
Front Squats x 20 reps 135/95
Wall Balls x AMRAP 20/14

Performance:
A.
10min to Warm Up Squat Snatch

No Rest

B.
3 Sets
Hang Squat Snatch 3RM
On the 3min
*Treat this like a competition, you only get the 3 attempts so if you fail a set it is done with, no more than the 3 attempts given.*

Rest 5min

C.
10min AMRAP
Squat Clean x 20 reps 135/95
Squat Clean x 20 reps 205/135
Squat Clean x AMRAP 245/165