Essentials:
A.
3 Sets
Kettlebell Swings x 1min AMRAP
On the 3min Marks
Rest 3min
B.
10min AMRAP:
Deadlift x 10 reps
No Push Up Burpee x 10 reps
Rest 3min
C.
2 Sets
Run Sprint x 3min
Rest 12min
Fitness:
A.
3 Sets
Hang Power Snatch x 3 reps
On the 3min Marks
Rest 3min
B.
10min AMRAP:
Deadlift x 10 reps 255/165
No Push Up Burpee x 10 reps
Rest 3min
C.
2 Sets
Run Sprint x 3min
Rest 12min
Performance:
A.
3 Sets
Snatch Grip Deadlift x 3 reps
On the 3min Marks
Rest 3min
B.
10 Sets For Time:
Deadlift x 5 UB reps 315/205
*10min Cap*
Rest 3min
C.
2 Sets
Airdyne Sprint for Cal x 3min
Rest 12min