Essentials:
A.
5 Sets
Deadlift Cluster x 2.2.2
Rest 30sec between Cluster
Box Jump x 6 reps
On the 4min Marks
Rest Exactly 2min
B.
1 Set
Deadlift x AMRAP Unbroken @ 55%
Rest 5min
C.
Every Min On the Min for 20min
ODD: Front Leaning Raise x 30sec
EVEN: Knee Up V-Ups x 6-12 reps
Fitness:
A.
5 Sets
Deadlift Cluster x 2.2.2
Rest 30sec between Cluster
Box Jump x 12 reps 24-30/20-24
On the 4min Marks
Rest Exactly 2min
B.
1 Set
Deadlift x AMRAP Unbroken @ 65%
Rest 5min
C.
Every Min On the Min for 20min
ODD: Nose to Wall Handstand Hold x 30sec
EVEN: Toes to bar x 4-8 reps
Performance:
A.
10min to build to a Heavy but technically sound Power Clean
Rest 5min
B.
10 Sets
Power Clean x 1 rep 90% of A
Rest 5min
C.
Every Min On the Min for 20min
ODD: AMRAP Strict Handstand Push Ups
EVEN: AMRAP Muscle Ups