Essentials:
A.
4 Sets
Goblet Squat x 8-12 reps
On the 3min Marks
Rest 5min
B.
4 Sets
Back Squat x 8 rep 55% of 3RM
Tempo 3331
On the 3min Mark
Rest 5min
C.
For Time:
Row x 500m
Burpees x 25 reps
Row x 500m
Fitness:
A.
4 Sets
OverHead Squat x 3 reps
On the 3min Marks
Rest 5min
B.
4 Sets
Back Squat x 3 rep 77.5% of 3RM
Tempo 3331
On the 3min Mark
Rest 5min
C.
For Time:
Row x 500m
Burpees Over the Erg x 50 reps
Row x 500m
Performance:
A.
3 Sets
Squat Snatch Cluster 1.1.1.1.1 reps
On the 4min Marks; Rest 20sec between each rep
Rest 5min
B.
4 Sets
Bar Bell on Back Bulgarian Split Squats x 5 reps each leg
On the 3min Marks
Rest 5min
C.
For Time:
Row x 500m
Burpees Over the Erg x 50 reps
Row x 500m