Essentials:
A.
Back Squat with 3 Sec pause
10min to Find a 5 rep heavy
Rest 3min
B.
3 Sets
Arch Body x 30sec
Hollow Body x 30sec
Arch Body x 30sec
or A.D.A.P.T. Program
On the 3min Marks
Rest 5min
C.
EMOM 15min
Min 1,4,7,10,13; Burpees x 5 reps
Min 2,5,8,11,14; Thruster x 7 reps
Min 3,6,9,12,15; Single Unders x 30 reps
Fitness:
A.
Back Squat with 3 Sec pause
10min to Find a 5 rep heavy
Rest 3min
B.
3 Sets
Arch Body x 30sec
Hollow Body x 30sec
Arch Body x 30sec
Hollow Body x 30sec
or A.D.A.P.T. Program
On the 3min Marks
Rest 5min
C.
EMOM 15min
Min 1,4,7,10,13; Burpees x 6 reps
Min 2,5,8,11,14; Thruster x 8 reps 75/55
Min 3,6,9,12,15; Double Unders x 20 reps
Performance:
A.
Back Squat with 60lbs of Chain
10min to Find a 1RM
Rest 3min
B.
5 Sets
Squat Snatch x 1 rep @ +87%
On the 2min Marks
Rest 5min
C.
EMOM 15min
Min 1,4,7,10,13; Burpees x 8 reps
Min 2,5,8,11,14; Thruster x 10 reps 95/65
Min 3,6,9,12,15; Double Unders x 30 reps
A. 255
B. Arch and hollow
C. Rx, 75#, did all DU UB