Essentials:
A.
3 Sets
Goblet Squats x 8 reps
Pause 5sec at Bottom of each rep
On the 3min
Rest 3min
B.
3 Sets
Back Squat x 3@65%, 3@75%, 3+@85%
Tempo 32X1(First 2 sets only)
On the 3min
Rest 3min
C.
8min AMRAP
Thrusters x 10 reps
Ring Pulls x 10 reps
Fitness:
A.
3 Sets
Overhead Squat x 3 reps
Tempo 33×1
On the 3min
Rest 3min
B.
3 Sets
Back Squat x 3@65%, 3@75%, 3+@85%
Tempo 32X1(First 2 sets only)
On the 3min
Rest 3min
C.
8min AMRAP
Thrusters x 10 reps 95/65
Pull Ups x 10 reps
Performance:
A.
3 Sets
Overhead Squat x 3 reps
Tempo 33×1
On the 3min
Rest 3min
B.
3 Sets
Back Squat x 3@65%, 3@75%, 3+@85%
Tempo 32X1(First 2 sets only)
On the 3min
Rest 3min
C.
13.5
4min AMRAP:
Thrusters x 15 reps 95/65
Chest to Bar x 15 reps
*If 3 rounds or more is complete in the 4min then your time extends to 8min, if 6 or more rounds is complete in 8min then your time extends to 12min and so on..