Essentials:
A.
2 Sets
Deadlift x 7 reps
1 Set
DeadLift x AMRAP Touch and Go 60%
On the 2:30min

No Rest

B.
3 Sets
Single Leg on Bench Glute Bridge x 10 Reps per leg
On the 2:30min Marks

Rest 5min

C.
For Time:
21-18-15-12
Russian Kettlebell Swing
Burpee Box Jump

Fitness:
A.
2 Sets
Deadlift x 5 reps
1 Set
DeadLift x AMRAP Touch and Go 70%
On the 2:30min

No Rest

B.
3 Sets
Partner Glute Ham Raises x 5-7 Reps
On the 2:30min Marks

Rest 5min

C.
For Time:
21-18-15-12
Power Clean 105/70
Burpee Box Jump 20/16

Performance:
A.
Power Clean
15min to build to a heavy Single

Rest 5min

B.
For Time:
21-18-15-12
Deadlift 315/225
Burpee Box Jump 30/24