Essentials:
A.
4 Sets
Side Plank on Hand Shifts x 10 per side
On the 3min Marks
B.
10min to Find a 10 RM
Front Squat
C.
For Time:
Front Squat x 10 reps 80%
Burpees x 10 reps
Dumbbell Thruster x 10 reps
Burpees x 10 reps
Fitness:
A.
4 Sets
Heels to Wall Hand Stand Hold Weight Shifts x 10-12 per side
On the 3min Mark
B.
10min to Find a 1 RM
Front Squat and ¼
C.
For Time:
Squat Clean x 10 reps 85%
Chest to Bar x 10 reps
Thruster x 10 reps 135/95
Chest to Bar x 10 reps
Performance:
A.
12min
Squat Clean
6 Singles @ 87-92%
Rest as needed between singles
B.
10min to Find a 1 RM
Front Squat with 60lbs of Chain
C.
For Time:
Squat Clean x 10 reps 235/145
Chest to Bar x 20 reps
Thruster x 10 reps 165/115
Chest to Bar x 20 reps