Essentials:
A.
9 Sets
Odd min:Front Squat x 3
Even min:Back Squat x 3
60% of Front Squat
Tempo @ 32×1
On the Min Marks

Rest 3min

B.
12 min AMRAP
Thrusters x 6 reps
Goblet Squat x 6 reps
Run x 200 meters

Rest 3min

C.
Recovery Run or Row x 10min

Fitness:
A.
9 Sets
Odd min:Front Squat x 3
Even min:Back Squat x 3
75% of Front Squat
On the Min Marks

Rest 3min

B.
12 min AMRAP
Thrusters x 6 reps 95/65
Overhead Squat x 6 reps 95/65
Run x 200 meters

Rest 3min

C.
Recovery Run or Row x 10min

Performance:
A.
3 Sets
Side Step BarBell Squat x 10 reps
On the 3 min Marks

Rest 3min

B.
12 Sets
Thrusters x 1-2 reps @ Body weight +10-20Lbs
On the min Mark

Rest 3min

C.
Recovery Run or Row x 10min