Essentials:
A.
For Time:
10-9-8-7-6-5-4-3-2-1
Back Squat
Floor Press
Jumping Pull Up
B.
3 Sets
Single Leg Dumbbell RDL x 7 reps per leg
Hollow Rock x 20 reps
On the 3min
Fitness:
A.
For Time:
10-9-8-7-6-5-4-3-2-1
Back Squat 155/105
Floor Press 50/35
Pull Up
RX+ (back squat body weight)(70/50)(Strict Pull Up)
B.
3 Sets
Single Leg Dumbbell RDL x 7 reps per leg
Hollow Rock x 20 reps
On the 3min
Performance:
A.
For Time:
10-9-8-7-6-5-4-3-2-1
Back Squat Body Weight
Bench Press Body Weight
Strict Pull Up
B.
3 Sets
Single Leg Dumbbell RDL x 7 reps per leg
Hollow Rock x 20 reps
On the 3min