Essentials:
A.
5 Sets
Front Squat x 3 reps build in weight each set
Tempo 31×1
On the 2:30min

B.
4 Rounds For Time:
Shoulder to Overhead x 15 reps
Bar facing Burpee x 15 reps

Fitness:
A.
5 Sets
Front Squat x 3 reps 87% of Clean
Tempo 31×1
On the 2:30min

B.
4 Rounds For Time:
Shoulder to Overhead x 15 reps 170/110
Bar facing Burpee x 15 reps

Performance:
A.
5 Sets
Front Squat x 3 reps 87% of Clean
Tempo 31×1
On the 2:30min

B.
4 Rounds For Time:
Shoulder to Overhead x 15 reps 185/125
Bar facing Burpee x 15 reps