Essentials:
A.
3 Sets
Front Squat x 3@50%, 3@60%, 3@70%
Tempo 32×1 all sets
On the 3min Marks

Rest 3min

B.
5 Sets
Partner Med Ball Twist Throw x 5 reps per side
On the 2min Marks
or
A.D.A.P.T. Programming

Rest 3min

C.
For Time:
30-20-10
Front Squat
Wall Ball
Sit Up

Fitness:
A.
3 Sets
Front Squat x 3@50%, 3@60%, 3@70%
Tempo 32×1 all sets
On the 3min Marks

Rest 3min

B.
5 Sets
Partner Med Ball Twist Throw x 5 reps per side 14/10
On the 2min Marks
or
A.D.A.P.T. Programming

Rest 3min

C.
For Time:
30-20-10
Front Squat 95/65
Wall Ball 20/14
Sit Up

Performance:
A.
3 Sets
Front Squat x 3@50%, 3@60%, 3@70%
Tempo 32×1 all sets
On the 3min Marks

Rest 3min

B.
Squat Clean, Build up to a Single at 85% in 10min
*Do not exceed 85%, and make sure you use all your time, do not leave more than 90sec on the clock. NO BELT or OLY SHOES.*

Rest 3min

C.
For Time:
30-20-10
Hang Squat Clean 95/65
Wall Ball 20/14
GHD Sit Up