Essentials:
A.
3 Sets
Bent Over Bar Bell Row x 8 reps
On the 3min Marks
Rest 3min
B.
3 Sets
Front Squat x 3@60%, 3@70%, 3+@80%
Tempo 32×1 (First 2 sets only)
On the 3min Marks
Rest 3min
C.
5min AMRAP
Ring Pulls x 10 reps
Dumbbell Push Press x 10 reps
+
5min Row Easy pace
+
5min AMRAP
Row x 10 cal
Sit Ups x 10 reps
Burpees x 10 reps
Fitness:
A.
4 Sets
Weighted Pull Up Cluster x 1.1.1.1.1
Rest 10sec between each rep
-or-
Chin over bar hold x 1min AMRAP
On the 3min Marks
Rest 3min
B.
3 Sets
Front Squat x 3@60%, 3@70%, 3+@80%
Tempo 32×1 (First 2 sets only)
On the 3min Marks
Rest 3min
C.
5min AMRAP
Pull Ups x 10 reps
Push Press x 10 reps 105/65
+
5min Row Easy pace
+
5min AMRAP
Row x 10 cal
Toes to Bar x 10 reps
Burpees x 10 reps
Performance:
A.
Hang Squat Clean
12min to Work up to a 1RM
Rest 3min
B.
3 Sets
Front Squat x 3@60%, 3@70%, 3+@80%
Tempo 32×1 (First 2 sets only)
On the 3min Marks
Rest 3min
C.
5min AMRAP
Muscle Ups
+
5min Airdyne Easy pace
+
5min AMRAP
Chest to Bar x 10 reps
Strict Shoulder Press x 10 reps 95/45
+
5min Row Easy pace
+
5min AMRAP
Airdyne x 10 cal
Toes to Bar x 10 reps
Burpees x 10 reps