Essentials:
A.
6 Sets
Jumping Goblet squat x 10 reps
On the 2:30min
Or
ADAPT

B.
10min EMOM
ODD: Hold Bar in Front Rack x 10 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 90%

C.
AMRAP 7 min
Thruster x 5 reps
Ring Pulls x 7 reps
Single Unders x 18 reps

Fitness:
A.
15min
Build up to a Heavy Full Clean
And then
Drop weight to 30lbs and perform 5 Singles
Or
ADAPT

B.
10min EMOM
ODD: Hold Bar in Front Rack x 10 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 90%

C.
AMRAP 7 min
Thruster x 5 reps 95/65
Pull Ups x 7 reps
Double Unders x 18 reps

Performance:
A.
15min
Build up to a Heavy Full Clean
And then
Drop weight to 30lbs and perform 5 Singles

B.
10min EMOM
ODD: Hold Bar in Front Rack x 10 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 90%

C.
AMRAP 7 min
Thruster x 5 reps 95/65
Chest to Bar x 7 reps
Double Unders x 18 reps