Essentials:
A.
10min to Build Up to a 10RM Front Squat
B.
3 Sets
Elevated Feet Plank Holds x 40 sec
On the 3min Marks
or
ADAPT
C.
14min AMRAP
Dumbbell Thrusters x 10 reps
Walking Lunges x 10 Steps
Wall Balls x 10 reps
Fitness:
A.
10min to Build Up to a 1RM Front Squat and ¼
B.
3 Sets
Ring Plank Holds x 60 sec
On the 3min Marks
or
ADAPT
C.
14min AMRAP
Thrusters x 10 reps 75/55
Plate Overhead Walking Lunges x 10 Steps 45/25
Wall Balls x 10 reps 20/14
Performance:
A.
10min to Build Up to a 1RM Dead Stop Front Squat
B.
12min to Build Up to a 1RM Clean and Jerk From Blocks Just above the Knee
C.
14min AMRAP
Thrusters x 10 reps 95/65
Kettlebell Overhead Walking Lunges x 10 Steps 55/35 per hand
Wall Balls x 10 reps 30/20