Essentials:
A.
7 Sets
Back Squat x 1 rep 93%
Tempo @ 30×1
On the 2min Mark
B.
20 min EMOM
1. Kettlebell Swing x 15 reps
2. Run x 150 meters
3. 6 Hanging Knee Raises + 6 Box Dips
4. Bike x 40 sec
Fitness:
A.
7 Sets
Back Squat x 1 rep 93%
Tempo @ 30×1
On the 2min Mark
B.
20 min EMOM
1. Power Clean and Jerk x 1.1.1.1 (95/115/135/155)(75/85/95/105)
2. Run x 150 meters
3. 6 Toes to Bar + 3 Dips
4. Bike x 40 sec
RX+: (115/135/155/175)(85/95/105/115), 2 Ring MU + 3 Ring Dips
Performance:
A.
7 Sets
Back Squat x 1 rep 93%
Tempo @ 30×1
On the 2min Mark
B.
20 min EMOM
1. Power Clean and Jerk x 1.1.1.1 (155/175/195/205)(115/125/135/145)
2. Run x 150 meters
3. 5 Muscle Up + 3 ring dips
4. Bike x 40 sec