Essentials:
A.
Every 40sec For 10min (15 sets)
Jumping Dumbbell Deadlift x 3 reps
or ADAPT
B.
10min EMOM
ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 85%
C.
5 Sets
Row x 500 meters 85%
Rest 2min
Fitness:
A.
Every 40sec For 10min (15 sets)
Full Clean x 1 rep 75%
or ADAPT
B.
10min EMOM
ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 85%
C.
5 Sets
Row x 500 meters 85%
Rest 2min
Performance:
A.
Every 40sec For 10min (15 sets)
Full Clean x 1 rep 77%
B.
10min EMOM
ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 85%
C.
5 Sets
Row x 500 meters 85%
Rest 2min
A.
5 Sets
Pistol Squat or any regression or progression x 10 reps per leg
Rest 2min
B.
3 Sets
Walking Sled drag x 200 meters (Empty to very light weight)+10lbs
Work to rest 1:1
A. 230#
B. 345# hold/ 295# FS
C. 148.6 avg on each set