Essentials:
A.
15 Sets
Goblet Squat x 3 reps
On the Min

Rest 7min

B.
6 Sets
Back Squat x 6 Reps 65% +5-10lbs
On the 2:30min Mark
Tempo 22×1

Rest 3min

C.
For Time:
Wall Balls x 40 reps
Single Unders x 160 reps
Run x 200 meters

Fitness:
A.
15 Sets
Front Squat x 3 reps 115-155/75-105
On the Min

Rest 7min

B.
6 Sets
Back Squat x 6 Reps 75% +5-10lbs
On the 2:30min Mark

Rest 3min

C.
For Time:
Wall Balls x 50 reps 20/14
Double Unders x 100 reps
Run x 200 meters

Performance:
A.
On the Min Squat Clean Ladder
Starting at 185/115 increasing the weight by 10lbs/5lbs each min Until Failure or 325lbs/185lbs. You may take as many attempts within the 1min to complete the lift.

Rest 7min

B.
6 Sets
Front Squat x 6 Reps 70% +5-10lbs
On the 2:30min Mark

Rest 3min

C.
1 Set
Over Head Squat x AMRAP UB 165/105
*From the Ground*