Essentials:
A.
8 Sets
Front Squat x 1 rep 80%
On the 90 sec Marks
*First 3 sets Tempo 32×1

Rest 3min

B.
5 Sets
Dumbbell Box Step Ups x 3 reps per leg
On the 2:30min

Rest 3min

C.
20min AMRAP:
Run x 400 meters
Wall Balls x 10 reps 20/14

Fitness:
A.
8 Sets
Front Squat x 1 rep 85%
On the 90 sec Marks
*First 3 sets Tempo 32×1

Rest 3min

B.
5 Sets
Barbell Box Step Ups x 3 reps per leg
On the 2:30min

Rest 3min

C.
20min AMRAP:
Run x 400 meters
Wall Balls x 15 reps 20/14

Performance:
A.
8 Sets
Front Squat x 1 rep 90%
On the 90 sec Marks
*First 3 sets Tempo 32×1

Rest 3min

B.
Squat Clean Front Blocks above Knee
12min to Build to a heavy Single

Rest 3min

C.
7 Sets:
Airdyne or Run x 1min Z1 pace
Airdyne or Run x 1min 75% pace
Airdyne or Run x 1min 90% pace
+
Competitor Session 2:
50-45-40-35-30-25 Not For Time:
Unbroken Wall Balls 20/14
*Rest as needed to ensure that each set is UB.*