Essentials:
A.
4 Sets
Dead Stop Deadlift x 3 rep 75%
On the 2:30 min Marks

B.
5 Sets
Walking Sled Pulls with Straps between legs x 25 meters
On the 2:30min

C.
7min AMRAP
No Push Up Burpee x 7 reps
Kettlebell Swings x 9 reps
Box Jump Step Downs x 12 reps

Fitness:
A.
4 Sets
Dead Stop Deadlift x 2 rep 85%
On the 2:30 min Marks

B.
5 Sets
Walking Sled Pulls with Straps between legs x 50 meters
On the 2:30min

C.
7min AMRAP
Hang Power Snatch x 7 reps 95/65
Kettlebell Swings x 9 reps 55/35
Box Jump Step Downs x 12 reps 24/20

Performance:
A.
4 Sets
Deadlift x 1 rep 95%
On the 2:30 min Marks

B.
5 Sets
Hang Power Clean Cluster x 1.1.1.1.1
Rest 15sec between Reps
On the 2:30min

C.
7min AMRAP
Hang Power Snatch x 7 reps 95/65
Kettlebell Swings x 9 reps 70/55
Box Jump Step Downs x 12 reps 24/20
+
A.
3 Sets
Single Leg RDL x 10 reps per leg
Rest 90sec between legs

B.
3 Sets
Reverse Hyper x 12 reps
Rest 90sec