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Essentials:
A.
For 15min without any break between movements
Goblet Squat x 5 reps
On the min for 5min
Front Squat x 5 reps
On the min for 5min
Back Squat x 5 reps
On the min for 5min

Rest 5min

B.
3 Rounds for Time:
Goblet Walking Lunges x 12 steps
Wall Ball x 12 reps

Fitness:
A.
For 15min without any break between movements
Overhead Squat x 3 reps 35% of 3rm back squat
On the min for 5min
Front Squat x 3 reps 45% of 3rm back squat
On the min for 5min
Back Squat x 3 reps 55% of 3rm back squat
On the min for 5min

Rest 5min

B.
3 Rounds for Time:
Barbell front Rack Walking Lunges x 12 steps 95/65
Wall Ball x 12 reps 20/14

Performance:
A.
Take 15min to build up to a 5RM Overhead Squat

Rest 5min

B.
For Time:
Front Rack Lunge x 100 meters 135/95

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