Essentials:
A.
4 Sets
Goblet Squats x 5 reps
Pause 5sec at Bottom of each rep
On the 2min
Rest 3min
B.
3 Sets
Back Squat x 5@70%, 3@80%, 1+@90%
Tempo 32X1(First 2 sets only)
On the 3min
Rest 3min
C.
12min AMRAP
Goblet Squat x 9 reps
Sit Ups x 6 reps
Parrelet Dips x 3 reps
Fitness:
A.
4 Sets
Overhead Squat x 2 reps
Tempo 32×1
On the 2min Marks
Rest 3min
B.
3 Sets
Back Squat x 5@70%, 3@80%, 1+@90%
Tempo 32X1(First 2 sets only)
On the 3min
Rest 3min
C.
12min AMRAP
Back Squat x 9 reps 155/85 *From Ground*
Toes to Bar x 6 reps
Dips x 3 reps
Performance:
A.
3 Sets
Snatch Balance x 5 reps
On the 3min Marks
Rest 3min
B.
3 Sets
Back Squat x 5@70%, 3@80%, 1+@90%
Tempo 32X1(First 2 sets only)
On the 3min
Rest 3min
C.
12min AMRAP
Back Squat x 12 reps 185/95 *From Ground*
Muscle Up x 3 reps