Essentials:
A.
Every 30sec For 10min (20 sets)
Jumping Dumbbell Deadlift x 4 reps
B.
10min EMOM
ODD: Front Squat x 1 rep 92%
EVEN: Rest
C.
5 Sets
Row x 500 meters 85%
Rest 1min
Fitness:
A.
Every 30sec For 10min (20 sets)
Full Clean x 1 rep 75%
B.
10min EMOM
ODD: Front Squat x 1 rep 92%
EVEN: Rest
C.
5 Sets
Row x 500 meters 85%
Rest 1min
Performance:
A.
Every 30sec For 10min (20 sets)
Full Clean x 1 rep 77%
B.
10min EMOM
ODD: Front Squat x 1 rep 92%
EVEN: Rest
C.
5 Sets
Row x 500 meters 85%
Rest 1min
A.
5 Sets
Pistol Squat or any regression or progression x 6 reps per leg
Rest 2min
B.
3 Sets
Walking Sled drag x 200 meters (Empty to very light weight)+30lbs
Work to rest 1:1