Essentials:
A.
4 Sets
Turkish Get Ups x 5 reps Per Arm
On the 2:30min
or
ADAPT
B.
10min to Build Up to a 3RM Front Squat with a 5 sec pause at the bottom
C.
4 Sets
Sets 1 and 3
4min AMRAP
Wall Balls x 18 reps
Ring Pulls x 18 reps
Sets 2 and 4
4min AMRAP
Dumbbell Thrusters x 9 reps
Burpees x 9 reps
Rest 2min Between Each set
Fitness:
A.
4 Sets
Turkish Get Ups x 5 reps Per Arm
On the 2:30min
or
ADAPT
B.
10min to Build Up to a 3RM Front Squat with a 5 sec pause at the bottom
C.
4 Sets
Sets 1 and 3
4min AMRAP
Wall Balls x 18 reps 20/14
Pull Ups x 18 reps
Sets 2 and 4
4min AMRAP
Thrusters x 9 reps 95/65
Burpees x 9 reps
Rest 2min Between Each set
Performance:
A.
4 Sets
Pausing 3 Stop Clean x 2 reps (Pause Below Knee, above knee, and Mid thigh then clean)
On the 3min Marks
B.
10min to Build Up to a 1RM Front Squat with a 5 sec Pause at the Bottom
C.
4 Sets
Sets 1 and 3
4min AMRAP
Wall Balls x 18 reps 20/14
Chest to Bar x 18 reps
Sets 2 and 4
4min AMRAP
Thrusters x 9 reps 115/75
Burpees x 9 reps
Rest 2min Between Each set