Essentials:
A.
5 Sets
Front Squat x 3 reps Build in weight
*Pause 1sec at bottom of first rep on each set
On the 2:30min Mark
B.
7 Rounds For Time:
Rope Sit to Stand x 3 rep
Single Arm Dumbbell Push Press x 6 reps (3 per side)
Box Jump x 9 reps
Fitness:
A.
5 Sets
Front Squat x 3 reps @92% of clean
*Pause 1sec at bottom of first rep on each set
On the 2:30min Mark
B.
7 Rounds For Time:
Rope Climb x 1 rep
Push Press x 3 reps 165/105
Box Jump x 9 reps 24/20
Performance:
A.
5 Sets
Front Squat x 3 reps @92% of clean
*Pause 1sec at bottom of first rep on each set
On the 2:30min Mark
B.
9 Rounds For Time:
Legless Rope Climb x 1 rep
Push Press x 3 reps 185/125
Box Jump x 9 reps 24/20